Training schedule for Oct. 3rd-7th (2011)

Monday –  Warm-up, stretch, form drills

60 minutes

Tuesday –  Warm-up, stretch, form drills

6 X 800 M @ a decent pace.  Rest is 200 walk/400 jog recovery.

5 lap cool-down when finished.

Wednesday –  Warm-up, stretch, form drills

50-55 minutes

Light Ab work

Thursday –  Warm-up, stretch, form drills

40 – 45 minute recovery run

Heavy Ab work

Friday –  Warm-up, stretch, form drills

People racing – 50 minutes easy running and striders.

People only running will have a track workout. Either:

(a)   1600-1000-800-600-400-200

(b)   1200-1000-800-600-400-400-200

5 lap cool-down when finished.

Saturday – 4Runners Only Cross Country Carnival at Beeson Park in Kernersville, NC

We are only running in two of the races and they are later.

Schedule:

10 am – Depart from Grimsley

12:10 pm – Boys Open race

12:45 pm – Girls Open race

We’ll depart when everyone is cooled down and stretched.