Sat, Mar 23

Sun, Mar 24

Long run of 30 minutes EASY

OFF

Mon, Mar 25

Track or Timed Workout – Coach Parker will be at the LHS track at 12:30 for those who would like to come to Lincoln and do a track workout

Warm up 2  (4 minutes) Do your dynamic warm up, 4 X strides (100)

6 – 12 X 200 meters at tempo plus pace with just 200 meters jog between and 1 lap jog between sets of 4.  Remember this is not all out but tempo pace.  Doing more is better than doing them faster.  For those varsity athletes this can be tempo plus.  4 X 50 meter strides at the end with a jog back.  Cool down 1 mile.

For those without a track please do 30 seconds tempo pace and 1 minute jog in the same amount of sets as above.  Do your strides on a smooth reliable surface.

Tue, Mar 26

Easy run of 30 minutes RECOVERY RUN

Wed, Mar 27

Track or Timed workout – Coach Richardson will be at the LHS Track at 12:30 on Wednesday for a workout.

Warm up 2 laps or 4 minutes or more.  Do your dynamic warm up and 4 x strides (100 meters)

6 X 100 meters at 400 pace with 2 – 3 minutes active recovery.   4 X 75 meter strides at end with walk back

Cool down 1 – 2 miles

Thu, Mar 28

Easy RECOVERY run of 25 - 30 minutes

Fri, Mar 29

OFF but do core 

Sat, Mar 30

Long Run of 30 - 40 minutes depending on where you are with your mileage.

SUNDAY OFF