| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
|---|---|---|---|---|---|---|
28 | 29 | 30 | 1 ⚡ THE PANTHER 1 x 1600, R = 1, P = Power 2 x 1k, R = 4:00, P = 5k 3 x 200, R = 90, P = Fun Fast, with Kick Sim o… | 2 Elliptical/Bike + Yoga | 3 Long Run | 4 Rest |
5 ⚡ GRINDER + POWER RUN | 6 Elliptical/Bike | 7 2 sets of 4 x 400 @ Threshold R = 1 min between reps R = 3 min between sets General Conditioning after | 8 Elliptical/Bike + Volcano League Snack Bar | 9 | 10 Long Run | 11 Rest |
12 ⚡ HILLS Activation Warmup Run Drills 3 x 3 Hills (100m), R = 5 min | 13 Recovery + Strides | 14 General Conditioning | 15 ⚡ THE PANTHER 1 x 1600, R = 1, P = Power 2 x 1k, R = 4:00, P = 5k 3 x 200, R = 90, P = Fun Fast, with Kick Sim o… | 16 Elliptical/Bike + Yoga | 17 Long Run Long Run — Steady Repeats | 18 Rest |
19 ⚡ PRE MEET 1 x 1600 @ Threshold, R = 2 min 3 x 400 @ 5K pace, R = 90 sec 3 x 200 Fun Fast, R = 90 sec | 20 Elliptical/Bike | 21 | 22 Elliptical/Bike + Yoga | 23 Recovery Run | 24 | 25 Rest |
26 ⚡ 5K PACE REPEATS V 3 x 1600 @ 5k JV 4 x 1200 @ 5k R = 5:00 min West Valley | 27 Recovery + Strides | 28 General Conditioning | 29 ⚡ THE PANTHER 2 x 1600, R = 1, P = Power 2 x 1k, R = 4:00, P = 5k 3 x 200, R = 90, P = Fun Fast, with Kick Sim o… | 30 Halloween Scavenger Hunt | 31 Long Run Long Run — Steady Repeats | 1 |