7/30/2019 Christmas Break Training 2012-2013 Men

1/2

Monday 12/10/2012 90 minute run+ strides and drills Monday 12/17/2012 90 minute run+ strides and drills

push-ups and core push-ups and core

Tuesday 12/11/2012 w/u 20 minutes Tuesday 12/18/2012 w/u 20 minutes

Group 1: 60 minutes of hills Group 2: 50 minutes Group 1: 60 minutes of hills Group 2: 50 minutes

3xbounding, c/d 20 minutes, squats and lunges 3xbounding, c/d 20 minutes, squats and lunges

Wednesday 12/12/2012 90 minute run+ strides and drills Wednesday 12/19/2012 90 minute run+ strides and drills

push-ups and core push-ups and core

Thursday 12/13/2012 90 minute run Thursday 12/20/2012 90 minute runpush-ups and core push-ups and core

Friday 12/14/2012 w/u 30 minutes Friday 12/21/2012 w/u 30 minutes

20x500m on 2.5 minutes 10 to 15 {x 2 minutes on 1 min off in the middle of your run}

c/d 30 minutes c/d 30 minutes

Saturday 12/15/2012 long run Saturday 12/22/2012 Group 1: 2 hours and 15 mintues

Long Run 2 hours+ Long Run Group 2: 1 hr and 45 minutes to 2 hours

Sunday 12/16/2012 80+minute run Sunday 12/23/2012 90 minute run

push-ups and core push-ups and core

Exam Week: week 4 of our cycle 1st week of break: week 5 of our cycle

7/30/2019 Christmas Break Training 2012-2013 Men

2/2

Monday 12/24/2012 95 minute run+ strides and drills Monday 12/31/2012 100 minute run+ strides and drills

push-ups and core push-ups and core

o.k to do a PM run of 30+ minutes o.k to do a PM run of 30+ minutes

Tuesday 12/25/2012 w/u 25 minutes Tuesday 1/1/2013 w/u 20 minutes

Merry Group 1: 60 minutes of hills Group 2: 50 minutes Group 1: 60 minutes of hills Group 2: 50 minutes

Christmas 3xbounding, c/d 25 minutes, squats and lunges 3xbounding, c/d 20 minutes, squats and lunges

Wednesday 12/26/2012 95 minute run+ strides and drills Wednesday 1/2/2013 100 minute run+ strides and drills

push-ups and core push-ups and core

o.k to do a PM run of 30+ minutes o.k to do a PM run of 30+ minutes

Thursday 12/27/2012 95 minute run Thursday 1/3/2013 95 minute run

push-ups and core push-ups and core

Friday 12/28/2012 w/u 25 minutes Friday 1/4/2013 w/u 25 minutes1-2-3-4-5-5-4-3-2-1 on with 1 off after each 10 to 15 x(3minutes on 1 minute off)

c/d 25 minutes c/d 25 minutes

Saturday 12/29/2012 Group 1: 2 hours and 20 mintues Saturday 1/5/2013 Group 1: 2 hours and 30 mintues

Long Run Group 2: 2 hours Long Run Group 2: 2 hours

Sunday 12/30/2012 90+minute run Sunday 1/6/2013 90+minute run

push-ups and core push-ups and core

Happy New Year!

Classes start tomorrow!

Week of Christmas: week 6 of our cycle Last week of break: week 7 of our cycle