MARCH 8th-14th
– These are general – we will make adjustments as needed
EVERY DAY - DRESS WARM!! (No indoor option) MASK – ATTESTATION FORM
CROSS TRAINING
Monday, March 15th
2:45 – 4:15
A: Healthy and running regularly
Negative split on Cushman
B: Healthy but running inconsistently
Negative split on Cushman
C: Healthy / injury return– not ready for full training
Cushman to the top of the Bear
Tuesday, March 16th
2:45 – 4:15
A: Healthy and running regularly
15 build + 3 x 200 + 2400m @ Tempo
B: Healthy but running inconsistently
1.15 build + 3 x 200 + 1600m @ Tempo
2.800-600-400-200 @ 5k to 800 (200)
C: Healthy / injury return– not ready for full training
15 build + 2000m straight / curves
Wednesday, March 17th
3:00-4:15 @ Ft Steilacoom
A: Healthy and running regularly
Varsity to Ft Steilacoom – course preview light run up to 40 min
B: Healthy but running inconsistently
1.To Ft Steilacoom – course preview light run
2. In Gig Harbor – light run to 30min
C: Healthy / injury return– not ready for full training
On own – light run or off
Thursday, March 18th
2:45-4:15
A: Healthy and running regularly
Light progressive up to 40 minutes – no faster than threshold + strides
B: Healthy but running inconsistently
Light progressive up to 30 minutes + strides
C: Healthy/ injury return– not ready for full training
Light progressive up to 25 minutes + strides
Friday, March 19th
SENIOR RECOGNITION – COSTUME DAY!!! TIDES MILE 2:45 – 4:30
A: Healthy and running regularly
Pre meet up to 35 + start / finish
B: Healthy but running inconsistently
TIDES MILE!!!
Start at 3:40 PM
C: Healthy/ injury return– not ready for full training
TIDES MILE!!
Start at 3:40 PM
Saturday March 20th - SPSL 4A LEAGUE CHAMPIONSHIP @ Ft Steilacoom Park
1:00 PM – Boys’ Championship Race (5k)
2:30 PM – Girls’ Championship Race (5k)
Sunday, March 21st
Off
“Long” relaxed up to 10 miles
Moderate to 30 minutes
