Week of July 6-12 (Moratorium): It Is Ok to Meet but CANNOT Be on School Property July

Week of July 6-12 (Moratorium): It is ok to meet but CANNOT be on School Property July 6: Run 50-60 minutes with 4x100 strides after, stretch, then strength & core. Total: 5-8 miles July 7: Trail run of your choice, 60-75 minutes or do 50 minutes then find a park with hills and do 10 hill repeats, run another 5-10 minutes cool down after, stretch. Total: 5-10 miles July 8: Run 30-45 minutes then 4x100 strides. (Can play Frisbee or go for a hike after) Total: 3-6 miles July 9: Run 10 min easy warm-up, then alternate 2 min hard, 2 min easy for 20-30 minutes, then another 10 minutes easy cool-down, stretch, then strength & core. Total: 5-8 miles July 10: Run 30-45 minutes, then 4x100 strides. Today would also be a good day to cross train (go for a bike ride or hike) if your body needs a break from running. Total: 3-6 miles July 11: Run 45-80 minutes or about 5 to 10 miles Weekly miles: 26-48 miles

Week of July 13 -18: July 13: Warm up 2 laps around school, then 4x100 strides, followed by 2-3 miles tempo, then 2-4x800 meters @ race pace, 10 minutes cool-down, stretch, strength & core. Total: 5-8 miles July 14: Trail run, 50-75 minutes, And then stretch Total: 5-10 miles July 15: Run 30-45 minutes then 4x100 strides, followed by Frisbee Total: 3-6 miles July 16: Hill repeats at Barker park or ladder of 1 min hard, 1 easy, 2 hard, 1 easy, 3 hard, 2 easy, 4 hard, 3 easy, 5 hard, 4 easy, then back down at Fremont of Lomondview Park, then 10 minutes easy cool- down, stretch, strength & core. Total: 5-8 miles July 17: Run 30-45 minutes, then 4x100 strides. Today would also be a good day to cross train (go for a bike ride or hike) if your body needs a break from running. Total: 3-6 miles July 18: Long Run 45-80 minutes (would be really good to meet with someone for this) or about 5 to 10 miles Weekly miles: 26-48 miles

Week of July 20 -26: July 13: Warm up to Pioneer or Lee Olsen Park, then 3-6 x 1000s or 5-8 x 800s @ around 5k race pace with 2 min. rest between, 10 minutes cool-down, stretch, strength & core. Total: 5-8 miles July 14: Trail run, 50-75 minutes, And then stretch Total: 5-10 miles July 15: Run 40-50 minutes then 4x100 strides, followed by Frisbee Total: 4-7 miles July 16: Warm-up 2 laps around school, then do an Indian run on “Dead Deer” for 30 min. starting when they reach the cemetery or fartlek with kids choosing the time with equal rest. So if they choose 1 min hard, they only get 1 easy, cool down once they get back to cemetery. Total: 5-8 miles July 17: Run 40-50 minutes, then 4x100 strides. Today would also be a good day to cross train (go for a bike ride or hike) if your body needs a break from running. Total: 4-7 miles July 18: Long Run 45-80 minutes (would be really good to meet with someone for this) or about 5 to 10 miles Weekly miles: 28-50 miles (If kids want to switch and do a longer run on Friday when they are with the team that is great too)