LSSU Distance Workouts Christmas Break 2008-2009

MG1 MG2 MG3 WG1 WG2

Day Date
Monday 15-Dec 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Tuesday 16-Dec w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min

35 min of Hills c/d 15 to 20min 35 min of Hills c/d 15 to 20min 35 min of Hills c/d 15 to 20min 30 min of Hills c/d 15 to 20min 30 min of Hills c/d 15 to 20min

Wednesday 17-Dec w/u 25min 20min LT c/d 25min w/u 27min 20min LT c/d 27min w/u 30min 20min LT c/d 30min w/u 25min 20min LT c/d 25min w/u 25min 20min LT c/d 25min

Thursday 18-Dec 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Friday 19-Dec w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min

1-2-3-4-4-3-2-1 on /1min off after each 1-2-3-4-4-3-2-1 on /1min off after each 1-2-3-4-4-3-2-1 on /1min off after each 1-2-3-4-4-3-2-1 on /1min off after each 1-2-3-4-4-3-2-1 on /1min off after each

c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min

Saturday 20-Dec Long Run 90min Long Run 95min Long Run 105min Long Run 90min Long Run 80min

Sunday 21-Dec 60 minutes 65 minutes 70 minutes 60 minutes 50 minutes

Monday 22-Dec 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Tuesday 23-Dec 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills)

2 mile Tempo cd 15 to 20 min 3 mile Tempo cd 15 to 20 min 4 mile Tempo cd 15 to 20 min 3 mile Tempo cd 15 to 20 min 3 mile Tempo cd 15 to 20 min

Wednesday 24-Dec 25min run 15min @LT 25min run 27min run 15min @LT 27min run 30min run 15min @LT 30min run 27min run 15min @LT 27min run 27min run 15min @LT 27min run

Thursday 25-Dec 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Friday 26-Dec w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min

1-2-3-4-4-3-2-1 on /1min off after each 1-2-3-4-5-4-3-2-1 on /1min off after each 1-2-3-4-5-4-3-2-1 on /1min off after each 1-2-3-4-4-3-2-1 on /1min off after each 1-2-3-4-4-3-2-1 on /1min off after each

c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min

Saturday 27-Dec Long Run 90min Long Run 95 min Long Run 100min Long Run 80min Long Run 70min

Sunday 28-Dec 50 minutes 55 minutes 60 minutes 50 minutes 40 minutes

Monday 29-Dec 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Tuesday 30-Dec 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills)

3 mile Tempo cd 15 to 20 min 4 mile Tempo cd 15 to 20 min 5 mile Tempo cd 15 to 20 min 4 mile Tempo cd 15 to 20 min 4 mile Tempo cd 15 to 20 min

Wednesday 31-Dec 25min run 20min @LT 25min run 27min run 20min @LT 27min run 30min run 20min @LT 30min run 27min run 20min @LT 27min run 27min run 20min @LT 27min run

Thursday 1-Jan 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Friday 2-Jan w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min

10*[3min on 1 min off] 10*[3min on 1 min off] 10*[4min on 1 min off] 10*[3min on 1 min off] 10*[3min on 1 min off]

c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min

Saturday 3-Jan Long Run 95min Long Run 100 min Long Run 105min Long Run 85min Long Run 75min

Sunday 4-Jan 55 minutes 60 minutes 65 minutes 55 minutes 45 minutes

Monday 5-Jan 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides
 Tuesday 6-Jan 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills) 15 to 20 min wu 10* (40 to 60 sec hills)

4 mile Tempo cd 15 to 20 min 5 mile Tempo cd 15 to 20 min 6 mile Tempo cd 15 to 20 min 5 mile Tempo cd 15 to 20 min 5 mile Tempo cd 15 to 20 min

Wednesday 7-Jan 22min run 25min @LT 22min run 25min run 25min @LT 25min run 30min run 25min @LT 30min run 25min run 25min @LT 25min run 25min run 25min @LT 25min run

Thursday 8-Jan 70 min + plyos and strides 75 min + plyos and strides 80 min + plyos and strides 70 min + plyos and strides 60 min + plyos and strides

Friday 9-Jan w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min w/u 15 to 20min

15*[2min on 1min off] 17*[2min on 1min off] 20*[2min on 1min off] 17*[2min on 1min off] 17*[2min on 1min off]

c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min c/d 15 to 20min

Saturday 10-Jan Long Run 100min Long Run 105 min Long Run 110min Long Run 90min Long Run 80min

Sunday 11-Jan 60 minutes 65 minutes 70 minutes 60 minutes 50 minutes

Monday 12-Jan First day back to practice First day back to practice First day back to practice First day back to practice First day back to practice

Tuesday 13-Jan
Wednesday 14-Jan

Thursday 15-Jan
Friday 16-Jan
Saturday 17-Jan Lake State Classic Home Meet Lake State Classic Home Meet Lake State Classic Home Meet Lake State Classic Home Meet Lake State Classic Home Meet

Sunday 18-Jan
MG1 MG2 MG3 WG1 WG2