Workouts for the week (11th week):
A Group Boys
Mon - 60 mins and 8x short hills (weights or core)
Tues - 50 mins and 8x strides
Wed - am 30 min and pm -45 min Tempo
Thu - 60 min (weights or core)
Fri - am 30 min and pm 45 min.
Sat - 75 min LSD
Sat - optional 30-40 min on own
Total for week - 53 miles
A Group Girls
Mon- 55 min and 8x hills
Tues - 45 min and 8x Strides
Wed - 45 min Tempo
Thur - 55 min
Fri - 45 min
Sat - 65 min
Sun - Optional 30-40 min
Total for week: 40 miles
B Group Boys
Mon- 55 min and 8x hills
Tues - 45 min and 8x strides
Wed - 50 min Tempo
Thur - 55 min
Fri - 50 min
Sat - 65 min
Sun -30 min optional
Total for week - 43 miles
B Group Girls
Mon- 45 min and 8x hills
Tues - 40 min and 8x strides
Wed - 40 min tempo
Thu - 45 min
Fri - 40 min
Sat - 60 min
Sun - Optional 30 min
Total for week: 33 miles
C Groups
Mon -
Mon - 40 min and 8x hills
Tues - 35 min and 8s strides
Wed - 35 min Tempo
Thu - 40 min
Fri - 35 min
Sat - off
Sun - off
Total for week: 22 miles
Keep track of mileage in Final Surge!