Two Days a Week...

Tuesday/Thursday Preferred...

(Always after a hard running workout, never before...never before a race)


 Should be done everyday:

700m Loop

 Should be done three days a week

2 Loop Time trial...1.5 miles 

CLICK BELOW FOR TRAINING

 600m Hill Workout course....


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Lifting Progressions....


2-3 sets of 10 to start, starting week 3 3 sets of 7  


Week 1-2...zero (body weight only) to lite weight for first week.


Week 2-3...lite weight added


Week 3-6... heavy but manageable weight added and move to 3 sets of 7 reps