Week of Jan 14 – Jan 20

MONDAY – Workout on Track / Weights (will stay late until about 4:30pm so plan on that)

TUESDAY – steady run + strides and hurdles

WEDNESDAY – tempo run on GR + Weights or CM (Stay until about 4:15)

THURSDAY – steady run + hill sprints / BIG 12

FRIDAY – Fartlek / TBA

SATURDAY – OFF or Long Run 40-80 min  (Austin/Carson 30 min )

SUNDAY – OFF or Long Run 40 – 80 min  (Austin/Carson 30 min)

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About JAlford

Spring Hill Cross Country & Track
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