🏃 STX Training - Week 18 — September 21 - 27, 2026

Training Week

Gold

44.5-39.5

Green

38.5-35

White

32-30

Blue

26-24.5

MONDAY

WORKOUT

Gold

Foot Drills, Dynamics, Buildups

9mi easy i

Strides, Mobility/Strength A

9.0 mi

Green

Foot Drills, Dynamics, Buildups

7.5mi easy i

Strides, Mobility/Strength A

7.5 mi

White

Foot Drills, Dynamics, Buildups

6mi easy i

Strides, Mobility/Strength A

6.0 mi

Blue

Foot Drills, Dynamics, Buildups

4mi easy i

Strides, Mobility/Strength A

4.0 mi

TUESDAY 👥 Groups

Varsity

WORKOUT

Gold

WU, Dynamics, stride progression

12x300m@R (200j)

Strides, Mobility/Strength A

6.0 mi

Green

WU, Dynamics, stride progression

10x300m@R (200j)

Strides, Mobility/Strength A

5.5 mi

White

WU, Dynamics, stride progression

8x300m@R (200j)

Strides, Mobility/Strength A

5.0 mi

Blue

WU, Dynamics, stride progression

6x300m@R (200j)

Strides, Mobility/Strength A

4.5 mi

JV

WORKOUT

Gold

WU, Dynamics, stride progression

9mi easy i

Strides, Mobility/Strength A

9.0 mi

Green

WU, Dynamics, stride progression

7.5mi easy i

Strides, Mobility/Strength A

7.5 mi

White

WU, Dynamics, stride progression

6mi easy i

Strides, Mobility/Strength A

6.0 mi

Blue

WU, Dynamics, stride progression

5mi easy i

Strides, Mobility/Strength A

5.0 mi

THURSDAY 👥 Groups

Varsity

WORKOUT

Gold

WU, Dynamics, stride progression

4mi@T + 6x200m@R

Strides, Mobility/Strength A

7.0 mi

Green

WU, Dynamics, stride progression

3mi@T + 6x200m@R

Strides, Mobility/Strength A

6.0 mi

White

WU, Dynamics, stride progression

2mi@T + 4x200m@R

Strides, Mobility/Strength A

5.0 mi

Blue

WU, Dynamics, stride progression

1mi@T + 4x200m@R

Strides, Mobility/Strength A

4.0 mi

JV

WORKOUT

Gold

WU, Dynamics, stride progression

9mi easy i

Strides, Mobility/Strength A

9.0 mi

Green

WU, Dynamics, stride progression

7.5mi easy i

Strides, Mobility/Strength A

7.5 mi

White

WU, Dynamics, stride progression

6mi easy i

Strides, Mobility/Strength A

6.0 mi

Blue

WU, Dynamics, stride progression

5mi easy i

Strides, Mobility/Strength A

5.0 mi

FRIDAY

WORKOUT

Gold

Awesomizer, Foot Drills, Lunge Matrix

9mi easy i

6xWickets, Post Race, 24s

9.0 mi

Green

Awesomizer, Foot Drills, Lunge Matrix

7.5mi easy i

6xWickets, Post Race, 24s

7.5 mi

White

Awesomizer, Foot Drills, Lunge Matrix

6mi easy i

6xWickets, Post Race, 24s

6.0 mi

Blue

Awesomizer, Foot Drills, Lunge Matrix

4mi easy i

6xWickets, Post Race, 24s

4.0 mi

SATURDAY

WORKOUT

Gold

Race

5.5 mi

Green

Race

5.5 mi

White

Race

5.0 mi

Blue

Race

5.0 mi

SUNDAY 👥 Groups

WORKOUT

Gold

WU, Dynamics, stride progression

20-30min shakeout run recovery and mobility

Strides, Mobility/Strength A

3.0 mi

Green

WU, Dynamics, stride progression

20-30min shakeout run recovery and mobility

Strides, Mobility/Strength A

3.0 mi

White

WU, Dynamics, stride progression

20-30min shakeout run recovery and mobility

Strides, Mobility/Strength A

3.0 mi

Blue

WU, Dynamics, stride progression

20-30min shakeout run recovery and mobility

Strides, Mobility/Strength A

3.0 mi