Professional Documents
Culture Documents
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Strength & 3 Miles Hard Rest
WEEK 2 Cross Train 3 miles easy 6 miles Long
Core
10k—run
2 miles
through history
12 13 14 15 16 17 18
Cross Train 4 miles easy Strength & 3 Miles Hard Rest 6 miles Long
WEEK 3
Core
Rest
2 miles
19 20 21 22 23 24 25
WEEK 4 Cross Train 4 miles easy Strength & 3 Miles Hard Rest 8 miles Long
Core
Rest
2 miles
26 27 28 29 30
WEEK 5
Cross Train 5 miles easy 3 Miles Hard
Strength &
Rest
Core
2 miles
July 2011
Sun Mon Tue Wed Thu Fri Sat
1 2
Rest 10 miles Long
3 WEEK 6 4 5 6 7 8 9
Strength & 3 Miles Hard Rest RACE FOR PLACE
Cross Train 5 miles easy
Core
Rest 10k Xcountry
2 miles
10 11 12 13 Strength & 14 15 16
Cross Train 6 miles easy Core 3 Miles Hard Rest 12 miles Long
WEEK 7
2 miles
Rest
17 18 19 20 21 22 23
WEEK 8 Cross Train 6 miles easy Strength & 4 Miles Hard Rest 13 miles Long
Core
Rest
2 miles
24 25 26 27 28 29 30
WEEK 9 6 miles easy Strength & 4 Miles Hard rest 10 miles Long Rest
Core
Rest
2 miles
31
WEEK 10
Cross Train
August 2011
Sun Mon Tue Wed Thu Fri Sat
1 2 3 4 5 6
6 miles easy Strength & 4 Miles Hard rest 15 miles Long Rest
Core
2 miles
7 8 9 10 11 12 13
WEEK 11
Strength & 4 Miles Hard Rest
Cross Train 6 miles easy 16 miles Long
Rest Core
2 miles
14 15 16 17 18 19 20
4 Miles Hard Rest 12 miles Long
WEEK 12 Cross Train 6 miles easy Strength &
Core
Rest
2miles
28 29 30 31
WEEK 14
Cross Train 6 miles Easy Strength &
Rest Core
2 miles
September 2011
Sun Mon Tue Wed Thu Fri Sat
1 2 3
4 miles Hard Rest 10 miles Long
4 5 6 7 8 9 10
WEEK 15
Strength & 4 Miles Hard Rest
Cross Train 6 miles easy 20 miles Long
Rest Core
2 miles
11 12 13 14 15 16 17
4 Miles Hard Rest 12 miles Long
WEEK 16 Cross Train 6 miles easy Strength &
Core
Rest
2 miles
18 19 20 21 22 23 24
Strength & 8 miles Long
WEEK 17 Cross Train 6 miles easy 3 Miles easy Rest
Core
Rest
2 miles
25 26 27 28 29 30
Strength & OCT 1
WEEK 18 Cross Train 3 miles easy 2 Miles easy Rest
Core
FREEDOMS RUN
Rest
2 miles
26.2