Week of Oct 10th – Oct 16th

MONDAY –> meet @8am at the JH field house for a long run & circuit training (no school for everyone, so letting each of you sleep in a bit :D) **If you cannot make it: HS girls/JH Boys/JH girls= 5 miles or 50 min run + circuit #3 & HS boys: 7 miles or 70 min run + circuit #3**    ((ALL runners, bikers, injured runners you will bike or elliptical)                                   Sam–> 60 min elliptical (10 warm up + 40 min or 3H/2E x8 + 10 min cool down)

TUESDAY–> meet @5:45am at the JH field house for workout. (ALL Runners & Bikers)      1st/5th/8th off season: lifting and core

WEDNESDAY –> meet @5:45am at the JH field house for run + circuit #4                       1st/5th/8th off season: 20 min double + strides + ice bath day

THURSDAY–> meet @5:45am at the JH field house for workout (except for football boys) 1st/5th/8th off season: lift & core

FRIDAY–> no morning practice      1st/5th/8th off season: 20 min run + strides

SATURDAY–> MONSTER DASH!!! MEET AT THE SCHOOL @6:45AM

SUNDAY–> TEAM DINNER @BARLOW’S, STARTING AT 4PM 🙂

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About JAlford

Spring Hill Cross Country & Track
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