WOLVERINES
Track / CrossCountry Booster Club
WEEK #17 - RUN THE PLAN - EVEN ON VACATION
INSTRUCTIONS FOR THE WEEK
> Are you really preparred to waste 4 months of training just because you are too lazy to get up and run on fall break?
> Be terrific if you could prioritize sleep and add naps this week.
> Well balanced diet that includes fruits and vegatables. Vitamin C + Iron. Vitamin D + calcium.
WORKOUT PLAN FOR THE WEEK
Monday - Long run. No pick up at the end but do form checks. Run tall, hips underneath you, shoulders back.
Tuesday - Easy day. End with full lunge matrix with 10 boyd weight squats between each lunge set of 10
Wednesday - 1 min fast, 1 min easy, 2 mins quick, 2 easy, 3 tempo, 3 easy, 4 tempo, 4 easy, 3 tempo/easy, 2 quick/easy, 1 fast//easy.
Thursday - Easy day. End with full lunge matrix with 10 boyd weight squats between each lunge set of 10
Friday - Normal distance day. End the run with 4X:15 of hard strider type sprinting.
Saturday - Out and back run. Out easy, back progressively faster each mile. Will publish target splits.
Sunday - Rest! Stay off your feet. Relax and recharge.
