Mepham Distance Training: April 23-29

This will be the last week of Phase 3 training. The following week will begin the "peaking" phase of the season. To recap, the indoor season was used as phase 1 and 2 of our distance training season with the first half of the outdoor season as phase 3. May-June will be phase 4 where the emphasis is on racing and competing at the highest level. Recovery will increase and workouts will serve as maintenance. The last 6-weeks of our season is quality over quantity. The bulk of training is done, mileage will begin to decrease and workouts will be cut in half. It's during this period that we expect to race at our best. Go Mepham!

Monday, April 23:

Boys - League Meet @ Mepham

Girls - 20-minute run; stretch; drills; strides; balance and walk injury preventive drills

Tuesday, April 24:

Girls - League Meet @ Mepham

Boys - 45-minute run; stretch; drills; strides; balance and walk injury preventive drills

Wednesday, April 25: 1-hour run; stretch; drills; strides; balance and walk injury preventive drills

Thursday, April 26: 2-mile warm-up; 8 x flying 30's (3-4:00 rest in-between) 4-mile run; stretch; drills; strides; balance and walk injury preventive drills

Friday, April 27; 30-minute run; stretch; drills; strides; balance and walk injury preventive drills

Saturday, April 28: 9am Practice @ Mepham

Long Distance: 6 x 600 (200-meter jog after each) @ 2-mile race pace

Mid Distance: Group A - 8 x 400 (400-meter jog after each) @ 1-mile race pace

Group B - DMR Challenge - 1200-400-800-1600 (5:00 rest after each)

Sunday, April 29: Off