Week of October 11

Hi Ladies,

All I have to say is great race this past weekend JV and varsity. Hurray for you!

Monday Distance Easy Pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off):

• Emily 8 miles with Brett and Matt
• Kailyn, Morgan, Erika Publix and back
• Sierra, Savannah, Marta, Caroline Law school loop
• Julia go by feel
  

Tuesday:

• Morgan law school loop
• Emily,Kailyn, Erika 4 sets of: 1200(60 second rest), 600 (30 second rest), 200. Jog 1200 between sets
• Sierra, Savannah, Marta, Caroline 4 sets of: 800 (rest), 600 (30 second rest), 200. Jog 800 between sets.
• Julia go by feel

Wednesday Distance easy pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off):

• Emily 6 miles with Brett and Matt
• Erika, Morgan, Kailyn law school loop
• Sierra, Savannah, Marta, and Caroline stadium loop.
• Julia go by feel

Thursday:

• Everyone-3 sets of 12x 200 across the field jog. In between sets 4-5 minute rest
• Morgan publix and back
  
• Julia go by feel

Friday Distance Easy Pace, five hills and five take offs (start slow and get faster, faster and once you reach peak speed you slow down-think plane taking off)::

• Everyone law school loop together.
• Julia go by feel

Saturday workout at Sante Fe Community College:

• 3 sets of 5 x long uphill. In between each set a sort of fast mile 7:30 or below Emily, Erika, Kailyn. 8:30 mile or below Savannah, Marta and Sierra.
  
• Morgan rest day
• Julia go by feel

" The reward is far greater than the pain"

Use the next three weeks to fine tune and train smart. This is the time to get the hard work in that will pay off for our championship season.

Coach Mrs. H