Mid length base run 2.5 - 4.5 miles for various runners
At Pomona Park
20 minutes of Oregon 80 meter form/speed drill for those running Woodbridge / 6x Hill repeats for those running Mt. Carmel
Easy Cool down run.
Tuesday: 3 x Progressive repeats. 18 min or under for 3 mile will do 1 mile.
Others 3 x race pace for 6 minutes.
Wednesday: 45 min Base + Strides / Core
Thursday : 6 x 400 Extensive Intervals (75% of 400 meter pace)
Friday: Easy run, strides.
Woodbridge Invite (Night) or Mt. Carmel (Morning)
For those not running either Mt. Carmel or Woodbridge Friday/Sat will be something else.