Monday, February 24 – Long run

Weight room

Run location = http://www.runningmap.com/?id=675070 

Long – 13 miles w/ 8x100 strides

Middle – 11 miles w/ 8x100 strides

Short – 10 miles w/ 8x100 strides

 Tuesday, February 25 – 10x400 @ 1600gp w/ 2:30 rec.

Core/ Abs

Long - 8 miles

Middle – 8 miles

Short – 7 miles

 Wednesday, February 26 – recovery run

Weight room

Long - 9 miles

Middle - 7 miles

Short – 6 miles

Thursday, February 27 – Fartlek run (varied)

Core/Abs

Long - 9 miles

Middle - 8 miles

Short – 7 miles

Non Cougar Classic athletes = 4-5 miles

Friday, February 28 – Premeet or 800 Time Trial

Long – 6 miles

Middle – 5 miles

Short – 4 miles

Time Trial Group = 6 miles

Saturday, March 1 – Cougar Classic

Core/ Abs after race!

Cougar Classic group = 7 miles (2wu + race+3-4cd)

Non Cougar Classic group = 5 miles on your own

Sunday, March 2 (on your own)

Long – 5 miles

Medium – 4 miles

Short – 3 miles

Non Cougar Classic group – day off!

This run will help flush out the lactic acid from the race!!

 Total Miles

Long – 60miles

Middle – 50 miles

Short – 40 miles