Professional Documents
Culture Documents
2011 Fall Weeks 5-8
2011 Fall Weeks 5-8
2011 Fall Weeks 5-8
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Week 4 Beg Int Adv Walk Off
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GROUP TRAINING SESSION
3
Beg 20 minutes EZ Int 30 minutes EZ Adv 30-45 minutes EZ 30 minutes EZ Walk or Crosstrain
4
Week 5 Beg Int Adv Off
5
GROUP TRAINING SESSION Beg Form/Mechanics Repeats Form/Mechanics
6
Beg 30 - 40 Minutes of EZ Running
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Beg 3 X SEXC7 workout Int 15 Minute Warm Up plus 3 Adv X SEXC7 EZ PACE: 45 minutes
8
Beg Int Adv Walk Off
9
GROUP TRAINING SESSION
10
Beg 3 miles EZ Int 4 Miles EZ Adv 5 Miles EZ Walk30 minutes EZ Walk
Beg 5 Miles Int 7-9 Miles Adv 9-11 Miles Walk5 Miles
Off Int Off Adv 20 minutes EZ Walk Walk plus 3 flights of Walk stairs
11
Week 6 Beg Int Adv Off
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GROUP TRAINING SESSION Beg
Ef t for
13
Beg 30 - 40 Minutes of EZ Running
14
Beg 3 X SEXC7 workout Int 15 Minute Warm Up plus 3 Adv X SEXC7 EZ PACE: 45 minutes
15
Beg Int Adv Walk Off
16
GROUP TRAINING SESSION
17
Beg 3 miles EZ
Beg
Off Int Off Adv 20 minutes EZ Walk Walk plus 3 flights of Walk stairs
Int Int 4 Miles EZ Run for the Park 4 Adv Adv 5 Miles EZ Miler 30 minutes EZ Walk Walk Walk or Crosstrain
18
Beg Week 7 Int Adv Off Off Off
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GROUP TRAINING SESSION Beg Int Adv
E rt ffo
20
Beg SEXC7 workout Int Adv
4 Miles EZ 2 miles @ EZ, 1 Mile@Tempo, 2 miles@EZ 30 Minutes EZ plus
21
Beg 3 X SEXC7 workout Int 15 Minute Warm Up plus 3 Adv X SEXC7 EZ PACE: 45 minutes
22
Beg Int Adv Off
23
GROUP TRAINING SESSION
24
Beg 3 miles EZ Int 4 Miles EZ Adv 5 Miles EZ 30 minutes EZ Walk or Crosstrain
Walk
Walk5-6 Miles
Walk
25
Beg Week 8 Int Adv Off Off Off
26
GROUP TRAINING SESSION Beg Int
27
Beg SEXC7 workout
30 Minutes EZ plus
28
Beg 3 X SEXC7 workout Int 15 Minute Warm Up plus 3 Adv X SEXC7 EZ PACE: 45 minutes
29
Beg Int Adv Off
30
GROUP TRAINING SESSION
31
Beg 3 miles EZ Int 4 Miles EZ Adv 5 Miles EZ 30 minutes EZ Walk or Crosstrain
Int 4 Miles EZ 47th Annual TNT Mentor Adv 5K Challenge Adv 5 Miles EZ
20 minutes EZ Walk Walk Walk plus 3 flights of stairs Coach Jim Purvis
Coach Amy Sitar Coach Alison Carraba Coach Joel Tse Coach Radie Roo Coach James Monaghan
Walk
Walk5-6 Miles
Walk
"Sweat cleanses from the inside. It comes from places a shower will never reach."
Dr. George Sheehan