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Week 12

Mon, 10/29

Oak Avenue Mile - Casa Track

3 miles

Dynamic Warmup
1 mile Warmup 1 mile @ Mile Pace :)
1 mile cooldown Stretch 23

Tue, 10/30

Easy Distance - Dam Road

4-6 miles

4-6 miles
Myrtle Routine

Wed, 10/31

Speed - Casa Track

4 miles

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

Thurs, 11/1

Easy Distance - Lew Howard

4-6 miles

4-6 miles
Myrtle Routine

Fri, 11/2

Pre-Race - Casa Track

3 miles

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

Sat, 11/3

Sub-Section Meet

Meet

Meet

Week Total:

18-22 miles + Meet