Workout Schedule

Here you will find useful information for your as a runner or your sun or daughter to run! This was created by monitoring an 8th grader. Workouts can be adjusted upon your ability.

Week 1

Day 1- Warm Up- 1 mile easy

Workout- long run 5 miles on sidewalk

cool down-run 2 laps around track easy

stretch- 15 minutes

core- 4 sets of  50 crunches, 5 sets of 10 push-ups, 5- 1  minute plank on flat or both sides

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Day 2- Warm up- 1 mile

Workout- 1 mile HARD,400 HARD,

Cool down-- 1 mile

Stretch and Core- Same as day 1. Step up upon request

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Day 3- Warm up- 1 mile

workout- 1 Mile medium- hard, hill workout 30 minute, 1 mile jog, 800 hard,

Cool down-1 mile

Stretch and core same as previous

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Day 4- Warm up- 1 mile

Workout- 1 mile on track, 3 minute break, 800,3 minute break, 1 lap of stride ( sprint staight, walk curves), 3 minute break, 1 mile on track, 5 minute break

Cool Down- 1 mile

Strecth and core same as previous

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Day 5- warm up- 1 mile

workout- 3.5 miles medium

Cool down- 1 mile

Stretch and cored same as previous

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Day 6-    INTERVAL WORKOUT

Warm up- 2 laps extra easy

Workout- 8 laps in 2 minutes 15 seconds rest until gets to 2:15

Cool down-2 laps

Strecth 15 minutes extra for day off

core same as day 1

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Day 7- RECOVERY DAY