Week Three - A Note to Captains

Here are some ideas for what would be good for this week. Keep in mind that unusual pain should be reported and monitored. All runners, and particularly first year runners, should make sure to do some shin exercises two to three times a week. Find a way to get two to three strength training sessions in along with two to three ab workouts.

Runs: 
Experienced runners should be looking to average over 60 minutes a day with one at or above 75 minutes and another two at or above 65 minutes.
Intermediate runners should be looking to average 55 to 60 minutes with one long run close to 70 minutes and two at or above 60 minutes.
Beginning runners should be moving toward averaging 45 minutes for the week. One run of 60 minutes and two between 45 and 55 minutes would be very good.

Hills: 
Every one should strive to find some hills to run with repeats that total 25 or more minutes.

Threshold: 
One day should be devoted to a threshold run lasting 25 to 30 minutes, not including the warmup and cool down.