| LEGEND Workouts: All runs are Easy, Long, Tempo, or Speedwork Dist: Total miles for the day Dist/Time: 9mi @ 9:11 means "Run 9 miles at 9:11 pace." Warm/Cool: Warmup or Cooldown. Generally 1 mile each. However, on some days, you will run extra Warm and Cool to reach your distance for the day. Speedwork: "6x800@3:47 w/400 jogs" means "Run 6 repeats of 800 meters each, with a 400-meter recovery jog after each repeat. |
AUGUST |
|||||||
| sunday | monday | tuesday | wednesday | thursday | friday | saturday | Total Mi. |
|---|---|---|---|---|---|---|---|
| 1 | 2 | 3 | 4 | 5 | |||
| 6 | 7 | 8 | 9 | 10 | 11 | 12 | |
| 13 | 14 | 15 | 16 | 17 | 18 | 19 | |
| 12 min Run |
Dist: 2mi cross-training activity |
Easy Run Dist: 2mi @9:17 FT=18:34 |
Dist: 2mi cross-training activity |
2 mi. Run @ Chippewa Nature Center @9:17 FT=18:34 |
11 |
||
| 20 | 21 | 22 | 23 | 24 | 25 | 26 | |
Long Run Dist: 3mi @9:10 FT=27:30 |
Easy Run Dist: 2mi @9:10 FT=18:20 |
Dist:2mi cross-training activity |
Speedwork Dist: 4mi, inc Warm; 2x800@ 3:27 w/400 jogs; Cool |
2 mi. Run @ Chippewa Nature Center @9:10 FT=18:20 |
13 |
||
| 27 | 28 | 29 | 30 | 31 | |||
Long Run Dist: 3mi @9:10 FT=27:30 |
Easy Run Dist: 2mi @9:17 FT=18:34 |
CCC @4:30 |
Tempo Run Dist: 3mi, inc Warm; 2nd mi@ 7:47 ; 1st & last mi.@9:17 FT=26:21 Cool |
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SEPTEMBER |
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| sunday | monday | tuesday | wednesday | thursday | friday | saturday | Total Mi. |
| 1 | 2 | ||||||
Easy Run Dist: 2mi @9:11 FT=18:22 |
12 |
||||||
| 3 | 4 | 5 | 6 | 7 | 8 | 9 | |
| No School Labor DayLong Run Dist: 3mi @9:00 FT=27:00 |
Easy Run Dist: 2mi @9:11 FT=18:22 |
Jaws & Paws St. Louis @4:00 |
Speedwork Dist: 4mi, inc Warm; 1x1600@ 7:21 w/800 jogs; Cool |
Easy Run Dist: 2mi @9:09 FT=18:18 |
Bullock Ck. (stratford woods) @9:30 |
15 |
|
| 10 | 11 | 12 | 13 | 14 | 15 | 16 | |
| Easy Run Dist: 2mi @9:11 FT=18:22 |
Carrollton @4:30 |
Long Run Dist: 3mi @9:00 FT=27:00 |
Easy Run Dist: 2mi @9:00 FT=18:00 |
MSU Spartan INV |
13 |
||
| 17 | 18 | 19 | 20 | 21 | 22 | 23 | |
| Easy Run Dist: 3mi @9:00 FT=27:00 |
Speedwork Dist: 4mi, inc Warm; 2x800@ 3:27 w/400 jogs; Cool |
Easy Run Dist: 3mi @9:00 FT=27:00 |
Dist: 3mi Speedwork
|
Easy Run Dist: 2mi @9:00 FT=18:00 |
Delta 2 mile INV @10:00 |
17 |
|
| 24 | 25 | 26 | 27 | 28 | 29 | 30 | |
Easy Run Dist: 2mi @9:00 FT=18:00 |
MLS @4:30
|
Speedwork Dist: 4mi, inc 800Warm; 2x1600@ 7:21 w/800 jogs; 800Cool |
Long Run Dist: 4mi @9:11 FT=36:44 |
Easy Run Dist: 2mi @8:55 FT=17:50 |
Don Baese Varsity and Middle School INV CCC @9:00 |
16 |
|
| OCTOBER | |||||||
| sunday | monday | tuesday | wednesday | thursday | friday | saturday | Total Mi. |
| 1 | 2 | 3 | 4 | 5 | 6 | 7 | |
Easy Run Dist: 3mi @9:00 FT=27:00 |
Long Run Dist: 4mi @9:11 FT=36:44 |
Easy Run Dist: 2mi @9:00 FT=18:00 |
Speedwork Dist: 4mi, inc 800Warm; 2x1600@ 7:15 w/800 jogs; 800Cool |
Easy Run Dist: 2mi @8:55 FT=17:50 |
Bellevue INV @? |
17 |
|
| 8 | 9 | 10 | 11 | 12 | 13 | 14 | |
Easy Run Dist:3mi @8:50 FT=26:30 |
Valley Lutheran @4:30 |
Long Run Dist: 4mi @9:11 FT=36:44 |
Easy Run Dist: 2mi @8:40 FT=17:20 |
Easy Run Dist: 2mi @8:55 FT=17:50 |
Shepherd INV @9:30 |
15 |
|
15 |
16 |
17 |
18 |
19 |
20 |
21 |
|
Long Run Dist: 4mi @9:11 FT=36:44 |
Easy Run Dist: 3mi @8:50 FT=26:30 |
Speedwork Dist: 5mi, inc 800Warm; 2x1600@ 7:10 w/800 jogs; 800Cool |
Easy Run Dist: 4mi @8:50 FT=35:20 |
Easy Run Dist: 2mi @8:50 FT=17:40 |
Harrison INV @10:00 |
20 |
|
22 |
23 |
24 |
25 |
26 |
27 |
28 |
|
Easy Run Dist: 2mi @8:50 FT=17:40 |
Leauge conference meet Ovid Elsie @4:30 |
4 |
|||||
29 |
30 |
31 |
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| 0 | |||||||
NOVEMBER |
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sunday |
monday |
tuesday |
wednesday |
thursday |
friday |
saturday |
Total Mi. |
1 |
2 |
3 |
4 |
||||
| 0 | |||||||
5 |
6 |
7 |
8 |
9 |
10 |
11 |
|
0 |
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