in Uncategorized by coach mike on 04 Oct 2009
October 5
Women Team
Workout
Monday- Meeting at 4:30 at KC have meeting with Murray Center people-go to Park in Centralia.
Warmup of 10 minutes-20 minutes of hill workouts-10 minute cool down.
Tuesday-meet at KC at 4:30-6 miles roads-Easy- stride outs.
Wednesday-meet at old Centralia Track- 800 workout-1 mile warm up-3 sets of 2×800. 1mile cool down. Pace the 800 at 3 to 3.30 with 1 minute rest between. 1 minute between sets.
Thursday-work at Murray games at Murray Center at 2:30 to 4:30. 5 miles easy run. Stide outs.
Friday-game day or 2 mile easy run.
Saturday-meet at SIU-E- bus leaves at 7 am-we can pick up Breese people at McDonalds.