Make sure you keep your Final Surge training logs up to date.
Week 3 - June 20-26
Group A Boys
Mon - 6 Miles (core)
Tue - 6 miles ( 20 min tempo)
Wed - 6 miles (core)
Thur - 6 miles - 8x strides
Fri - 9 miles
Sat - 5 miles
Sun - 3-4 miles optional - Total for week - 38 miles
Group B Boys
Mon - 5 Miles
Tue - 5 miles ( 20 min tempo)
Wed - 4 miles
Thur - 5 miles - 8x strides
Fri - 7 miles
Sat - 5 miles
Sun - 3-4 miles optional - Total for week - 31 miles
Week 3 - June 20-26
Group A Girls
Mon - 4 miles
Tue - 5 miles (20 min tempo)
Wed - 5 miles
Thu - 5 miles - 8 x strides
Fri - 6 miles
Sat - 5 miles
Sun - Optional 3-4 miles - Total for week - 30 miles
Week 3 - June 20-26
Group B Girls
Mon - 4 miles
Tue - 4 miles (20 min tempo)
Wed - 4 miles
Thu - 4 miles - 8 x strides
Fri - 6 miles
Sat - 4 miles
Sun - Optional 3-4 miles - Total for week - 26 miles
Group C
Mon - 4 miles
Tue - 3 miles (15 min tempo)
Wed - 3 miles
Thu - 3 miles - 8 x strides
Fri - 4 miles
Sat - off
Sun - Optional 3-4 miles - Total for week - 17 miles