CT run around RHM 5K course
5miles
March 16
Warmup
3x1000m 5min between
Cool down
2:55
3:19
3:22
3:46
4:12
2:55
3:29
3:45
3:48
3:59
2:56
3:24
3:36
3:44
4:12
Posted in Uncategorized, Work Outs
March 12
1 lap warmup
100 for time
1 lap cool down
200 for time
1 lap cool down
3 x 400/3×200 @ 68 & 34 – 2 lap cool between
5 min break
4×400/4×200 @ 68 & 34 – 1 lap cool between first 2. 3/4 lap between last 2
Staggered 200 100%
1 lap cool down
5 miles total
Dylan Perry MOST IMPROVED
Posted in Uncategorized, Work Outs
Match 10
Woodlawn warm up
In the school parking lot, sprint the lot in front of the elementary school where the busses park.
group back up and Jog the perimeter of the elementary and high school parking lot.
Repeat the sprint infront of the elementary lot.
Do 7 of these.
Cool down around Woodlawn
Stretch out.
Posted in Uncategorized, Work Outs
Watch “Terry Moore: How to tie your shoes” on YouTube
Terry Moore: How to tie your shoes: http://youtu.be/zAFcV7zuUDA
Feb 24 2015
Woodlawn warm up
Stairs w/ loop sprint 1 straightaway x 4
3 loop jog
4 Stairs w/ loop sprint 1straightaway for 2 then both straightaways for last 2
3 loop jog
Woodlawn cool down
Posted in Uncategorized
Feb 19
1 mile warmup
4 miles
4min at tempo
2min at LSD
1 mile cool down
Feb 17
Warmup around wood lawn
Stairs X 4
3 loop cool
4 loops jog short
Stairs X 4
3 loop cool
4 loops jog short
Wood lawn cool down
Total 6 miles
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