Dead Period Workouts

Week 3 (Dead Period)

Group	Monday Long	Tuesday Recovery	Wednesday Interval/Hills	Thursday Recovery	Friday Knockdown	Saturday Recovery
A	Long Run 45-50 minutes	30 – 35 minutes easy Strides/GS	40 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for one minute.	30 – 35 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	30 – 35 minutes easy Strides/GS
B	Long Run 35-40 minutes	25 – 30 minutes easy Strides/GS	30 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds.	25 – 30 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	25 – 30 minutes easy Strides/GS
C	Long Run 30 minutes	20 minutes easy Strides/GS	20 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	20 – 25 minutes easy Strides/GS	10 minutes easy, then turn around without stopping and run faster back to the start, getting back in 8 minutes or less.	20 – 25 minutes easy Strides/GS

Week 4 (Dead Period)

Group	Monday Long	Tuesday Recovery	Wednesday Interval/Hills	Thursday Recovery	Friday Knockdown	Saturday Recovery
A	Long Run 50-55 minutes	30 – 35 minutes easy Strides/GS	45 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for one minute.	30 – 35 minutes easy Strides/GS	20 minutes easy, then turn around without stopping and run faster back to the start, getting back in 17 minutes or less.	30 – 35 minutes easy Strides/GS
B	Long Run 40-45 minutes	25 – 30 minutes easy Strides/GS	35 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	25 – 30 minutes easy Strides/GS	20 minutes easy, then turn around without stopping and run faster back to the start, getting back in 17 minutes or less.	25 – 30 minutes easy Strides/GS
C	Long Run 35 minutes	20 minutes easy Strides/GS	25 Minutes Either run on a hilly route or every 5 minutes, pick up the pace for 30 seconds..	20 – 25 minutes easy Strides/GS	15 minutes easy, then turn around without stopping and run faster back to the start, getting back in 13 minutes or less.	20 – 25 minutes easy Strides/GS

Summer Conditioning Information

Summer Conditioning 2016
All athletes: please download/read the attached document.  We will go over most of this information on the first day of summer conditioning, but it will serve you well to read through it ahead of time.

Summer Conditioning Begins Tuesday, June 14th.  Meet at Fern Creek Park (Back Pavilion), 9:00 - 10:45am.

https://drive.google.com/file/d/0B2HG1_6cj8S7T0JoM3BiUVNGV2M/view?usp=sharing