~ September 2023 ~

Sun Mon Tue Wed Thu Fri Sat

1 2
1-2 mile WU/CD 4-10 miles @ 70%
4x Mile Repeats HR on own
with Surging on
Whistle in Packs
(9am)
3 4 5 6 7 8 9
Hill sprints on own LABOR DAY 1-2 mile WU/CD 1 – 3 Loops @ Meet @ 3 – 6 Loops @ Speed Play on own
6-10 repeats @ 4-12 400m repeats 70% HR Holdingford 70% HR 4 mile run @ 80%
90% HR Rest and Recovery @ 90% HR (East of H.S.) HR with bursts
2-6 100m repeats Bus @ 2:45pm (Surging)
@ 100% HR

10 11 12 13 14 15 16
Rest and Recovery Meet @ Long Run to Fire Hall (1- 1 – 3 Loops @ Meet @ New 3 – 5 Loops 70% Intervals on own
Prairie – Grey 2 miles) 70% HR London-Spicer HR 1-2 miles WU/CD
Eagle CAR WASH (Little Crow G.C.) sprint 2 blocks,
(Country Club FUNDRAISER! Bus @ 3:10pm walk 1
G.C.) (3:30 – 6:30pm) (X10)
Bus @ 3:15pm
17 18 19 20 21 22 23
Rest and Recovery Run Home Meet Meet @ Home 3 – 5 Loops @ 1-2 mile WU/CD 1 – 3 Loops @ 1-2 mile WU/CD
Course 1 - 2x @ (Meadowlark Golf 70% HR Hill repeats @ 90% 70% HR 3x Mile Repeats @
70% HR Course) 8-10 x short 80% HR
Free Kids 1 Mile 4-8 x long
Run Prior
 ~ September 2023 ~
Sun Mon Tue Wed Thu Fri Sat
24 25 26 27 28 29 30
Rest and Recovery 1 – 3 Loops @ Meet @ 3 – 5 Loops @ 1-2 mile WU/CD 3 – 5 Loops @ Intervals on own
70% HR Paynesville 70% HR 2-4 1200m 70% HR 1-2 miles WU/CD
(Koronis G.C.) repeats @ 90% (Homecoming sprint 2 blocks,
Bus @ 3:15pm HR Parade – Float & walk 1
2-4 400m repeats Game Ball) (X10)
@ 90% HR