Monday: On Your Own Pick Up Run. I want everyone to go for an hour run, but within that run, do 10 pick-ups for about 150 meters at all out pace. Find a sign about a track straightaway down the road and simply sprint to it. This is essentially a fartlek, with that you must pick it up at least ten times in an hour.
Tuesday: Captains Practice - Creative Run. Men go for 60 minutes, women, go for 40.
Wednesday: We will meet at the track after school for some tempo repeats then some hill work. Expect a longish day on Wednesday.
Thursday: Captains Practice - EZ Aerobic Run. Men go for 70 straight minutes, women go for 50.
Friday: We will meet at the track after school for so tempo repeat work, then 500m repeats. Expect a longish day on Friday as well.