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huddle

Week 13

Mon, 11/5

Interval - Casa Track

6 miles

Dynamic Warmup
1 mile Warmup
4 x 80m Strides 8 x 300m @ Mile Pace (1 min)
2 mile run @ Moderate Pace (3 min)
600m @ 5k Pace (2 min)
400m @ Mile Pace (2 min)
300m @ 800 Pace (2 min)
200m @ 800 Pace (2 min)
Stretch 23

Tue, 11/6

Easy Distance - Dam Road

4-6 miles

4-6 miles
Myrtle Routine

Wed, 11/7

Speed - Casa Track

4 miles

Dynamic Warmup
Weight Routine
1200m Warmup 4 x 80m Strides
2 x 600m @ mile pace (2 min)(8 min)
2 x 400 @ 800 pace (2 min)(8 min)
1 x 300m @ 400 pace
1 mile cooldown
Stretch 23

Thurs, 11/8

Easy Distance - Willow Hills

4-6 miles

4-6 miles
Myrtle Routine

Fri, 11/9

Pre-Race - Casa Track

3 miles

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

Sat, 11/10

Section Meet

Meet

Meet

Week Total:

18-22 miles + Meet