EVERY WEEK BEGINS WITH:1-2 MILE WARM UP (1 min rest) 4 x 50m SPRINTS (100% effort) (10 sec rest in between each) STRETCH

EVERY WEEK ENDS WITH: 1-2 MILE COOL DOWN (1 min rest) 4 x 50m SPRINTS (50% effort) (10 sec rest in between each) STRETCH

Week 1 (June 6)

2 Mi. WU, 2 X 800 @ 5K Pace/2-3 min. Rest, 2 Mi. CD (4 Mi.)

Week 2 (June 13)

2 Mi. WU, 2 X 1200 @ 5K Pace/3-4 min. Rest, 1x400 @ 5k pace, 1 Mi. CD (5 Mi.)

Week 3 (June 20)

2 Mi. WU, 4 X 800 @ 5K Pace/2-3 min. Rest 1 Mi. CD (5 Mi.)

Week 4 (June 27)

2 Mi. WU, 2 X 1 Mi. @ 10K Pace/4 min. Rest, 2x400 @ 5k pace, 1 Mi. CD (6 Mi.)

Week 5 (July 4)

2 Mi. WU, 3 X 1 Mi. @ 10K Pace/4 min. Rest, 1 Mi. CD (6 MI.)

Week 6 (July 11)

2 Mi. WU, 2 X 1.5 Mi. @ 10K Pace/6 min. Rest, 2x800 @ 10k pace, 1 Mi. CD (7 Mi.)

Week 7 (July 18)

2 Mi.. WU, 4 X 1 Mi. @ 10K Pace/4 min. Rest, 1 Mi. CD (7 Mi.)

Week 8 (July 25)

2 Mi. WU, 3 Mi. @ HMP, Rest 4 min., 2x800 @ 10k Pace, 1-2 min Rest, 1 Mi. CD (7 Mi.)

Week 9 (August 1)

2 Mi. WU, 5 Mi. @ HMP, 0-1 Mi. CD (7-8 Mi.)

Week 10 (August 8)

2 Mi. WU, 2x2 Mi. @ HMP, Rest 3-4 min, 1x1200m @ 10k pace, 1-2 Mi. CD (8 Mi.)

Week 11 (August 15)

2 mile WU, 3 x 1.5 Mi. @ 15k pace, Rest 400m, 2 Mi. CD (9 Mi.)

Week 12 (August 22)

2 Mi. WU, Ladder workout: 400m, 800m, 1200m, 1600m, 1200m, 800m, 400m, 2 Mi. CD (8 Mi.)

Week 13 (August 29)

1 Mi. WU, 3x2 Mi. at MP, Rest 2 min., 2x1 Mi. at MP, 1 Mi. CD (11 miles)

Week 14 (September 5)

2 Mi. WU, 6 Mi. Progression (3 miles @ MP, 2 miles @ HMP, 1 Mi. @ 10k Pace), 2-3 Mi. CD (10-11 Mi.)

Week 15 (September 12)

2 Mi. WU, 4 Mi. @ MP, 2 min. rest, 2 Mi. @ HMP, 2 min. rest, 1x400 "feeling fast" @ 5k pace, 2 Mi. CD (10 Mi.)

Week 16 (September 19)

2 Mi. WU, 1 Mi. @ 10k Pace, 3 min. rest, 3 Mi. @ MP 1 Mi. @ 10k Pace, 1x400 "fast" @ 5k Pace, 2 Mi. CD (9 Mi.)

Week 17 (September 26)

1 mi. WU, 8 Mi. at MP, 0-1 mi. CD (9-10 miles)

Week 18 (October 3)

1 Mi. WU, 3 x 1 Mi. @ MP (4 Mi.)

A special Thanks to our Sponsors

If you are interested in sponsoring our website and our group, please contact Joe Werner at gokarts@juno.com for more information.