This week we have a meet at the Armory in Baltimore on Wednesday. The athletes who raced in New York will not run in the meet on Wednesday, but everyone else should plan to race on Wednesday.
Monday 12/17/07 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, experienced runners - 5 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, new runners - 4 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, 1 mile warmdown, stretch. Target times will be provided.
Tuesday 12/18/07 3:15 PM to 4:45 PM - Drills, core, speed ladder, Wednesday racers - 30 minute (new runners) to 40 minute( experienced runners) easy run, others - 1 mile warmup on the field loop, 6 x 300 meters cutdown, 1 mile warmdown, jump rope, stretch.
Wednesday 12/19/07 Meet at the Armory in Baltimore - athletes not in the meet should run a 40 minute recovery run and stretch ( no study hall necessary as the rest of the team is at a meet).
Thursday 12/20/07 3:15 PM to 4:45 PM - Drills, core, Wednesday racers - 40 minute recovery run, others - 1/2 mile warmup, 4 mile tempo run as a cutdown (target times will be provided), 1/2 mile warmdown, jump rope, stretch.
Friday 12/21/07 2:15 PM to 4 PM Drills, jog to Truman Pkwy, 6 x 200 yard runs cutdown, jog back to track, stretch.
Saturday 12/22/07 9 AM to 10:45 AM Core, long run, stretch, eat/drink.
Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
Monday 12/17/07 3:15 PM to 4:45 PM - Drills, 1 mile warmup on the field loop, experienced runners - 5 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, new runners - 4 x 1200 meters ( 3/4 mile) on the field loop with a 1 minute rest, 1 mile warmdown, stretch. Target times will be provided.
Tuesday 12/18/07 3:15 PM to 4:45 PM - Drills, core, speed ladder, Wednesday racers - 30 minute (new runners) to 40 minute( experienced runners) easy run, others - 1 mile warmup on the field loop, 6 x 300 meters cutdown, 1 mile warmdown, jump rope, stretch.
Wednesday 12/19/07 Meet at the Armory in Baltimore - athletes not in the meet should run a 40 minute recovery run and stretch ( no study hall necessary as the rest of the team is at a meet).
Thursday 12/20/07 3:15 PM to 4:45 PM - Drills, core, Wednesday racers - 40 minute recovery run, others - 1/2 mile warmup, 4 mile tempo run as a cutdown (target times will be provided), 1/2 mile warmdown, jump rope, stretch.
Friday 12/21/07 2:15 PM to 4 PM Drills, jog to Truman Pkwy, 6 x 200 yard runs cutdown, jog back to track, stretch.
Saturday 12/22/07 9 AM to 10:45 AM Core, long run, stretch, eat/drink.
Any questions, call Coach Eden at 410-266-9304 home or 410-703-9456 cell.
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