Independence Week Training

Sunday, July 1 2018


Have a great Independence Week. Stay accountable and get in your work. Below are suggestions of workouts you can do, listed in order of importance. The main thing is that you are consistent with getting in miles, regardless of how fast they are. We suggest that you plan ahead as the weather has been hot. Stay hydrated throughout the day in preparation for your next run and to rehydrate from previous runs. The Senior Captains are also hosting a run each day. Consider attending if you are available. Have a great week and we will see you when camp resumes on Monday, July 9th at 6:15am.

Workout #1 Long Run (try to run 5 to 10 minutes longer than you did last Wednesday)

* Try doing this on Tues or Wed. If doing a 4th of July Race, do this the next day.

Workout #2 Steady State (Sentence pace for 3 to 4 miles OR 7 minutes longer than last week. This should be Easy Medium to Medium.)

* Try doing this on Friday or Saturday.

Workout #3 Fartlek - 10 x (1 min hard at word pace and 1 min easy jog). The workout will last 20 total minutes with 10 minutes being hard and 10 minutes being easy.

* Try doing this on Monday. Do NOT do this workout if you race a 4th of July race.

** Every other day should be a recovery or base run. Trying doing Strides, SAM, and duck walks after. **

Optional Senior Led Practices (everyone is welcome):

Monday, Wednesday, Thursday, and Friday at 7am at McDonald Woods.

Tuesday at 7am at Grant Forest Preserve