First week of summer base started last week:
Monday- 1 mile warmup, static stretch, 4-6 miles easy, static stretch, and core
Tuesday- AM 2 HR Strength Training and Conditioning (Weights and Agility Training) PM 1 mile warmup, static and dynamic stretches, 5 mile Fartlek (300m sprint every .6 miles), 1 mile cooldown, static stretch
Wednesday- 1 mile warmup, static and dynamic stretch, 2 mile race, 1 mile cooldown, static stretch
Thursday- AM 2 HR Strength Training and Conditioning (Weights and Agility Training) 0.5 mile warmup, static and dynamic stretch, 10x110 sprints, static stretch
Friday- 1 mile warmup, static stretch, 2 miles easy, 10 hill sprints, 1 mile easy, 10 hill sprints, 1 mile cooldown, static stretch, and core
Saturday- 1 mile warmup, static stretch, 8 mile long run, static stretch, and core