Short Interval (Mon 5pm, Tues 10AM): 6-12 x 300M Rest 1:00, Hold within 2-3sec
C2: 6-12x 375M Rest 1:00, Hold within 2-3 sec
Long Interval (Thurs 10AM, Thurs 5PM): 3-5 x1200M Rest 3:00, Hold 3-5 sec
C2: 3-5x 1500M Rest 3:00, Hold 3-5 Sec
Long Run (not coached, ideally done on the weekend for the athlete training for an upcoming race or wanting to add a long run into their workouts): 10Mile time trial. A time trial is an all out effort. Run like you are racing! This should be your only workout that day. Don’t forget your mobility work!!