STEEPLE WORKOUTS 317 - 3/30 SPRING BREAK

MON 3/17
     2 X HORSESHOE RUN All Out/hurdle work with coach on grass afterwards

TUE 3/18:
     BEGIN ALL INTERV WKOTS W 4X100 pickups and END ALL INTERV WKOTS w 4 x 100 Lactates imm after last interv
     5 x 800 @ gp over barriers, recover 2:00 after ea

WED 3/19
     EASY RUN/hurdl wkot on grass after you’re done

THR 3/20
     80% Run

FRI 3/21
     6X300 @ 2sec faster than gp, walk 100 recov/3x1100 (cruise first 8, bust last 3 all out), rest 2 min bet ea 1100
     Hdl wkot on grass after lactates

SAT 3/22
     EASY RUN

SUN 3/23
     LONG RUN plus 10x200’s on min/70

MON 3/24
     REST

TUE 3/25
     Hill wkot of your own design

WED 3/26
     80% Run and work on hurdle technique on grass after it’s over

THRS 3/27
     5x800 over barriers @ gp, recover 1:50 after ea

FRI 3/28
     EASY RUN

SAT 3/29
     80% RUN and work on hurdle technique on grass afterwards

SUN 3/30
     Same as Sun, 3/23