Monday

1200 (90s rest), 1000 (90s rest), 1000 (90s rest), 600 (90s rest), 600 (90s rest),
5x400 (90s rest for each)
Total of 4 miles of work, same as last week (8x800).

Group 1: Jacob, Speciale, Brian

Paces per 400m: 1200 @95s, 1000s @ 90s, 600s @ 85s, 400s @ 80 (first 3)
and 75 (last 2)

Group 2: Silvestro, Mancuso, Mosher (5x300 at end instead of 5x400)

Paces per 400m: 1200, 1000s, and 600s ALL at 95s, 300s @ 60 (first 3) and 55
(last 2)

Group 3: Battaglia and Nelson (3x300 and 2x200 at end instead of 5x400)
Paces per 400m: 1200, 1000s and 600s ALL at 1:40, 300s @ 60 (first 3), and
200s @ 36 (last 2)

Group 4: Will, Timmy, and Grasso (5x200 at end instead of 5x400)

Paces per 400m: 1200, 1000s, and 600s ALL at 1:44, 200s @ 40

Groups 1 and 2 will do a 15-minute run before the workout starts. Groups 3 and 4
will do an 8 minute run before the workout starts. Group 1 will do a 15 minute run
after the workout. All other groups will do an 8 minute run after the workout.

EVERYONE ELSE:
Mile time trial you will start at the same time as everyone else starts their 1200
part of the workout. The 1200 is being run at 6:20 mile pace, so if you think you will
be faster than that for a mile, you should take the lead when the whole group starts.
If you would be pleased with a 6:20 at this point in the season, try to hand right with
the lead group for 3 laps, and then finish strong by yourself.
When your mile is completed, you will finish with 8x100 FAST, and a 25-minute run.

Tuesday

Parma Park fartlek run.

Groups A, B, and C: 50 minute run with 12 minutes of pickups (60s pickups @ 4,
8, 12, 16, etc. minute marks).
Group D: 40 minute run with 9 minutes of pickups (60s pickups @ 10, 13, 16, 19,
22, 25, 28, 31, 34 minute marks)
Groups E, F: 30 minute run with 7 minutes of pickups (30s pickups @ 3, 5, 7, 9, 11,
13, 15, 17, 19, 21, 23, 25, 27, 29

Wednesday
Regeneration/Mileage Day
I dont think anyone is fit enough to handle another true workout with a long run
coming up the next day. We will get our daily mileage in so we are not behind going
into the weekend, and focus more on our overall athleticism and strength.

Thursday
Long run @ Genesee Valley Park. Goal: 5 minutes more than you ran last week. Top
groups should be shooting for 80 minutes. Newcomers should be shooting for 55
minutes.
**Your long run is about CONSECUTIVE time spent in a running motion. Once you
have stopped for 7 seconds, the point of a long run changes. Continue to get better
at monitoring your effort, understanding how you should start out so that you feel
good at the turnaround point and ready to go faster in the second half of the run.

Friday
Standard Mileage Day. Based on your group, you should average a certain number
of miles each day in order to hit your goal for the week (based on 6 days of running
and 1 day off). If you want to do an extra mile or two today, thats fine. It will make
your weekend run(s) shorter and easier.

Groups and Mileage Goals for Week 2:

Group A: Jacob, Brian, Speciale: 50 miles (7 miles a day)
Group B: Mancuso, Mosher, Silvestro: 40 miles 6.5 miles a day)
Group C: Battaglia, Grasso, Bateman: 35 miles (5 a day)
Group D: Will, Malyk, Shawn, John: 35 miles (5.5 a day)
Group E: Collin, Timmy, Brendan, Orion, Jason: 30 miles (5 a day)
Group F: Kevin, Luke, Shearn, Stevely, Bates, Ouriel, Begue: 20 miles (4 a day, only
run 5 days)