Week #7

Monday, July 12th
A– 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills


Tuesday, July 13th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills


Wednesday, July 14th – Contact Day #10 8:00 outside the Community Pool
A – 1 mile warm up; 2.5 mile fartlek ;1 mile cool down; (5.5 miles)
B – 0.5 mile warm up; 2.5 mile fartlek; 0.5 mile cool down; (3.5 miles)
C – 0.5 mile warm up; 2 mile fartlek; 0.5 mile cool down; (3 miles)

**Fartlek = Speed play. For the duration of the distance we will run at regular pace for 2:00 and the sprint for :30. Repeat until mileage is complete.

Thursday, July 15th
A – 50 minutes @ 7:45 pace (6.5 miles); Plyometric Drills
B – 35 minutes @ 8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills


Friday, July 16th
A – 45 minutes @ 7:15-7:30 pace (6 miles); Plyometric Drills
B – 35 minutes @ 7:45-8:00 pace (4.5 miles); Plyometric Drills
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Saturday, July 17th
A – 45 minutes @ 7:45 pace with the last 10 minutes at 7:00 pace (6 miles);
B – 30 minutes @ 8:00 pace with the last 10 minutes at 7:30 pace (3.5 miles);
C – 30 minutes @ 10:00 pace with the last 10 minutes at 9:00 pace (3 miles);

Sunday, July 18th
A – 55 minutes @ 7:45 pace (7 miles); 6 x 100m sprints
B – 35 minutes @ 8:00 pace (4.5 miles); 6 x 100m sprints
C – 30 minutes @ 10:00 pace (3 miles); Plyometric Drills

Possible Run:
Show-Me State Games 5k/10k
Columbia, MO



Total Mileage for Week #7
A – 42.5 miles
B – 29 miles
C – 21 miles