Week #4

** Make sure you are sending me your mileage for Week #3
*** Also tomorrow morning is the start of Cross Country Camp, 7:30 am @ the Optimist Building

Monday, June 21st – Contact Day #4

A – 40 minutes @ 7:15-7:30 pace (5.5 miles);

B – 30 minutes @ 7:45-8:00 pace (3.5 miles);

C- 30 minutes @ 10:00 (3 miles)

 

 

Tuesday, June 22nd – Contact Day #5

A – 45 minutes @ 7:45 pace (5.5 miles);

B – 30 minutes @ 8:00 pace (3.5 miles);

C – 30 minutes @ 10:00 (3 miles)

 

 

Wednesday, June 23rd – Contact Day #6

A – 1 hour run for distance (7-8 miles)

B – 1 hour run for distance (5-6 miles)

C – 1 hour run for distance (4-5 miles)

 

 

Thursday, June 24th – Contact Day #7

A – 35 minutes @ 7:45 pace (4.5 miles);

B – 25 minutes @ 8:00 pace (3.5 miles);

C – 20 minutes @ 10:00 pace (2 miles)

 

 

Friday, June 25th– Contact Day #8

A – 40 minutes @ 7:15-7:30 pace (5.5 miles);

B– 30 minutes @ 7:45-8:00 pace (3.5 miles);

C- 30 minutes @ 10:00 minutes (3 miles)

 

Saturday, June 26th

A – 35 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (4.5 miles); \

B – 25 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3 miles);

C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (2.5 miles)

 

Sunday, June 27th

A – 50 minutes @ 7:45 pace (6.5 miles);

B – 35 minutes @ 8:00 pace (4.5 miles);

C – 40 minutes @ 10:00 pace (4 miles)

 

Week Total

A – 40 miles

B – 27.5 miles

C – 22.5 miles