Monday (Grasslawn)

- 3 lap warmup

- Dynamics

- Leg Swings

- 1 lap of strides/buildups

- Workout

- 3 lap cooldown

- Core at 6:15pm

- Stretching

Workout:

- Run one lap at 80%

- 1 min rest

- Run three laps, with the first at 80%

- 3 min rest

- Up to 4 sets

Tuesday

OFF

Wednesday (Grasslawn)

- 3 lap warmup

- Dynamics

- Leg Swings

- 1 lap of strides/buildups

- Workout

- 3 lap cooldown

- Core at 6:15pm

- Stretching

Workout:

- Sets of 3-3-2-1

- 90 seconds between intervals, 3 min between sets

- Race pace

- Kick the last lap

- The first lap of each interval must be faster than the first lap of the previous interval

Thursday

- 13 and up: 4-5 mile EASY run

- 11-12: 3 mile EASY run

- 10 and under: 2 mile EASY run

- Stretch

Friday

OFF

Saturday (Wilburton)

- 800m loop warmup

- Dynamics/leg swings

- 1k segments of the whole park at tempo

- 4x600m escalating finishes

- 5 min cooldown

- Core/stretching

Sunday

- 13 and up: 3-4 mile EASY run

- 11-12: 3 mile EASY run

- 10 and under: 2 mile EASY run

- Stretch

Monday (Grasslawn)

- 3 lap warmup

- Dynamics

- Leg Swings

- 1 lap of strides/buildups

- Fatigue Tag (new!)

- 3 lap cooldown

- Core at 6:15pm

- Stretching

AEROBIC DYNAMICS (In place, ~20 sec apiece)

Everything should be done on your toes.

- Jogging arms forward/backward

- Side Skips

- Karaokes

- Walking quad stretch

- Knee hugs

- Sleep walk

- Butt kicks

- High knees

- Deions

- Backwards run

- Bananas

- Fast Feet

STRETCHES

- Arm behind the head (both arms)

- Arm across the chest (both)

- Feet together hamstring stretch

- Right-over-left hamstring stretch

- Left-over-right hamstring stretch

- Quad stretch (both legs)

- Lean to the side (both)

- Lunge forward (both)

- Toe reach (calf stretch)(both legs)

- Arched calf stretch (both legs)

- Hug a knee (both)

- Knee to chest (both)

CORE STRENGTH

- 1 minute of a plank

- 45 seconds of side planks on both sides

- 45 seconds of Ab Shakes

- 10 pushups

LEG STRENGTH (everything in place)

- Squats: 10

- Lunges: 5 on each leg

- Front-back-side on each leg (30 sec)

- Toe taps (45 sec)

- Ankle rolls (10)

- Heel walks/Toe Walks