LSSU Distance Workouts Christmas Break 2008-2009
MG1MG2MG3WG1WG2
DayDateMonday15-Dec
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
Tuesday16-Dec
w/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20min35 min of Hills c/d 15 to 20min35 min of Hills c/d 15 to 20min35 min of Hills c/d 15 to 20min30 min of Hills c/d 15 to 20min30 min of Hills c/d 15 to 20min
Wednesday17-Dec
w/u 25min 20min LT c/d 25minw/u 27min 20min LT c/d 27minw/u 30min 20min LT c/d 30minw/u 25min 20min LT c/d 25minw/u 25min 20min LT c/d 25min
Thursday18-Dec
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
Friday19-Dec
w/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20min1-2-3-4-4-3-2-1 on /1min off after each1-2-3-4-4-3-2-1 on /1min off after each1-2-3-4-4-3-2-1 on /1min off after each1-2-3-4-4-3-2-1 on /1min off after each1-2-3-4-4-3-2-1 on /1min off after eachc/d 15 to 20minc/d 15 to 20minc/d 15 to 20minc/d 15 to 20minc/d 15 to 20min
Saturday20-Dec
Long Run 90minLong Run 95minLong Run 105minLong Run 90minLong Run 80min
Sunday21-Dec
60 minutes65 minutes70 minutes60 minutes50 minutes
Monday22-Dec
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
Tuesday23-Dec
15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)2 mile Tempo cd 15 to 20 min3 mile Tempo cd 15 to 20 min4 mile Tempo cd 15 to 20 min3 mile Tempo cd 15 to 20 min3 mile Tempo cd 15 to 20 min
Wednesday24-Dec
25min run 15min @LT 25min run27min run 15min @LT 27min run30min run 15min @LT 30min run27min run 15min @LT 27min run27min run 15min @LT 27min run
Thursday25-Dec
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
Friday26-Dec
w/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20min1-2-3-4-4-3-2-1 on /1min off after each1-2-3-4-5-4-3-2-1 on /1min off after each1-2-3-4-5-4-3-2-1 on /1min off after each1-2-3-4-4-3-2-1 on /1min off after each1-2-3-4-4-3-2-1 on /1min off after eachc/d 15 to 20minc/d 15 to 20minc/d 15 to 20minc/d 15 to 20minc/d 15 to 20min
Saturday27-Dec
Long Run 90minLong Run 95 minLong Run 100minLong Run 80minLong Run 70min
Sunday28-Dec
50 minutes55 minutes60 minutes50 minutes40 minutes
Monday29-Dec
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
Tuesday30-Dec
15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)15 to 20 min wu 10* (40 to 60 sec hills)3 mile Tempo cd 15 to 20 min4 mile Tempo cd 15 to 20 min5 mile Tempo cd 15 to 20 min4 mile Tempo cd 15 to 20 min4 mile Tempo cd 15 to 20 min
Wednesday31-Dec
25min run 20min @LT 25min run27min run 20min @LT 27min run30min run 20min @LT 30min run27min run 20min @LT 27min run27min run 20min @LT 27min run
Thursday1-Jan
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
Friday2-Jan
w/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20minw/u 15 to 20min10*[3min on 1 min off]10*[3min on 1 min off]10*[4min on 1 min off]10*[3min on 1 min off]10*[3min on 1 min off]c/d 15 to 20minc/d 15 to 20minc/d 15 to 20minc/d 15 to 20minc/d 15 to 20min
Saturday3-Jan
Long Run 95minLong Run 100 minLong Run 105minLong Run 85minLong Run 75min
Sunday4-Jan
55 minutes60 minutes65 minutes55 minutes45 minutes
Monday5-Jan
70 min + plyos and strides75 min + plyos and strides80 min + plyos and strides70 min + plyos and strides60 min + plyos and strides
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