Week of October 18th

Hi Ladies,

Keep training hard and smart.

Here is your week:

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 10 miles with Brett and Matt
• Kailyn, Morgan, Erika Publix and back
• Sierra, Savannah, Marta, Caroline Law school loop

Tuesday:

• Morgan law school loop
• Everyone else: 2400 race pace simulation (try to do your racing pace and hold it for the entire 2400) 5 minute rest and then 5x 600 with a 90 second rest between each 600.
  

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 8 miles with Brett and Matt
• Erika, Morgan, Kailyn law school loop
• Sierra, Savannah, Marta, and Caroline stadium loop.

Thursday:

• Everyone-6 sets of 200- 30 second rest -600.
  
• Morgan publix and back
  

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.

Saturday workout at Sante Fe Community College:

• Time and workout TBA
  

" Go out hard, pick it up and kick it in!"

Coach Mrs. H