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Training For 01 – 06 APR (Strength Week)

Mon: 3 to 5 Miles Easy Run

Tue: 10 Min. W/U, 5x 3 Min. Repeats @ 3K Race Pace W/2 Min. Rest, 20 Min. Cool Down

Wed: 3 to 5 Miles Easy Run

Thu: 10 Min. W/U, FARTLEK – 1 Min. Fast, 1 Min. Jog, 2 Min. Fast, 2 Min. Jog, 3 Min. Fast, 3 Min. Jog, 2 Min. Fast, 2 Min. Jog, 1 Min. Fast, 1 Min. Jog, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 60 to 90 Min. Long Run

Training For 25 – 30 March (Speed/Race Prep Week)

Mon: 10 Min. W/U, Intervals: 2x 90 Seconds, W/2 Min. Rest, 60 Seconds W/2 Min. Rest, 30 Seconds W/2 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, Intervals: 8x 30 Seconds Repeats W/90 Seconds Rest, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x Strides

Sat: Race W/Long Cool Down (30 Min.)

Franklin Elite Athletics Spring Festival Race Registration

We have the online registration through the menu on this website (the menu is the three horizontal lines on top of each other).  Click on the menu and go to the race registration or you can still register by downloading the race registration (see below) and send it through the mail.

Thanks,

Dan

 

Training For 11 – 16 March (Speed/Race Prep Week)

Mon: 3 to 5 Miles Easy Run

Tue: 10 Min. W/U, 8x 60 Second Repeats W/3 Min. Rest, 20 Min. Cool Down

Wed: 3 to 5 Miles Easy Run

Thu: 10 Min. W/U, FARTLEK 1 Min. Fast, 2 Min. Easy, 2 Min. Fast, 4 Min. Easy, 3 Min. Fast, 6 Min. Easy, 2 Min. Fast, 4 Min. Easy, 1 Min. Fast, 2 Min. Easy, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x Strides

Sat: 5K Race o

Training For 25 FEB – 02 MAR (Speed Week)

Mon: 60 Min. Long Run

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 10x 45 Second Repeats W/2 Min. Rest, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x Strides

Sat: 10 Min. W/U, 6x 400 Meter Repeats @ Current Mile Pace W/200 Meter Rest, 4x 200 Meter Repeats @ Goal Mile Pace W/200 Meter Rest, 20 Min. Cool Down