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.