THE CLASSES STRETCH AND DO AB'S AND JUMP ROPE WORKOUTS BEFORE
EACH RUN DAY.
 

WEEKLY RUNNING SCHUDLE
1/28/07-2/1/07  WEEK 1- 1x800, 2x400 / 6x400
2/4/07-2/8/07  WEEK 2- 2x800, 3x400
2/11/07-2/15/07  WEEK 3- 8x300
2/18/07-2/22/07  WEEK 4- 4x200, 8x110, 6x40
2/25/07-2/29/07  WEEK 5- 4x200, 8x110, 8x40
3/3/07-3/7/07  WEEK 6- 2x200, 10x110, 8x40
3/10/07-3/14/07  WEEK 7- 2x200, 10x110, 10x40
3/17/07-3/21/07  WEEK 8- TEST MILE RUN
3/31/07-4/4/07  WEEK 9- 1x800, 3x400 / 6x400
4/7/07-4/11/07  WEEK 10 2x800, 3x400
4/14/07-4/18/07  WEEK 11- 8x300
4/21/07-4/25/07  WEEK 12- 4x200, 6x110, 6x40
4/28/07-5/2/07  WEEK 13- 4x200, 8x110, 6x40
5/5/07-5/9/07  WEEK 14- 4x200, 8x110, 8x40
5/12/07-5/16/07  WEEK 15- 2x200, 10x110, 8x40
5/19/07-5/23/07  WEEK 16- 2X200, 10X110, 10X40
5/27/07-5/30/07  WEEK 17- TEST MILE RUN
6/2/07-6/6/07  WEEK 18- FINAL EXAM

THE CLASSES STRETCH AND DO AN AB WORKOUT BEFORE EACH LIFT DAY

WEEKLY LIFTING SCHEDULE
1/28/07-2/1/07  WEEK 1- Technique
2/4/07-2/8/07  WEEK 2- 70% x5x10
2/11/07-2/15/07  WEEK 3- 75% x5x8
2/18/07-2/22/07  WEEK 4- 80% x5x6
2/25/07-2/29/07  WEEK 5- 85% x4x5
3/3/07-3/7/07  WEEK 6- 90% x3x3
3/10/07-3/14/07  WEEK 7- 95% x3x2
3/17/07-3/21/07  WEEK 8- MAX
3/31/07-4/4/07  WEEK 9- 70% x5x10
4/7/07-4/11/07  WEEK 10- 75% x5x8
4/14/07-4/18/07  WEEK 11- 80% x5x6
4/21/07-4/25/07  WEEK 12- 83% x4x6
4/28/07-5/2/07  WEEK 13- 85% x4x5
5/5/07-5/9/07  WEEK 14- 88% x3x5
5/12/07-5/16/07  WEEK 15- 90% x3x3
5/19/07-5/23/07  WEEK 16- 95% x3x2
5/27/07-5/30/07  WEEK 17- MAX
6/2/07-6/6/07  WEEK 18- FINAL EXAM