Week

Day

Date

TYPE

Workout

% “effort”

Other Stuff

4

MON

6/20

LTV

8-20x 400m intervals, 30s rest. (5 mi LT work top group)

85-90

Weights

Dynamic Core

4

TUE

6/21

RR

RR 40 min.

65

Preventive

Extra Stretch

4

WED

6/22

ST

35-50 minute Hill Attack Run . Soul run, just searching for some hills, and popping up them.

any

Preventive

Static Core

4

THU

6/23

AB

LR for most.  RR for top group who completed Hill Challenge (they do LR on Sat)

65-70

Body Core

4

FRI

6/24

VO2

2mi (Use to get new training marks heading into camp)

100%

Gambettas,

Body Core

4

SAT

6/25

AB

45 min for most.  LR for Hill Challenge group

70%

4

SUN

6/26

RR/RT

Rest or 30-40 min max for top group

65%