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Week 11

Mon, 10/22

Intervals - Casa Track

4 miles

Dynamic Warmup
Weight Routine
1200m Warmup 4 x 80m Strides
4 x 200m @ mile pace (6 min)
2 x 800 @ 5k pace (8 min)
2 x 400m @ mile pace
1 mile cooldown Stretch 23

Tue, 10/23

Easy Distance - Dam Road

4-8 miles

4-8 miles
Myrtle Routine

Wed, 10/24

Pre Race - Casa Track

3 miles

Dynamic Warmup
P-Loop
4 x 80m Strides
1200m cooldown

Thurs, 10/25

GEL Championships - Muller Vinyards

Meet

Meet

Fri, 10/26

Easy Distance - Davies Park

3-7 miles

3-7 miles
Myrtle Routine

Sat, 10/27

Long Run - Stables

8-12

4-8 miles
Stretch 23

Week Total:

22-34 miles + Meet