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 


 600m Hill Workout course....



Lifting Progressions....

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

Week (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