🏃 STX Training - Week 28

Continued Build
Gold
48
Green
40
White
32
Freshman
24
MONDAY
PRE-WORK
Foot Drills, Dynamics
WORKOUT
Gold
9mi easy
9.0 mi
Green
8mi easy
8.0 mi
White
6mi easy
6.0 mi
Freshman
5mi easy
5.0 mi
POST-WORK
Mobility/Strength A
TUESDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Hills - after WU 25min of hill repeats, track your reps
7.0 mi
Green
Hills - after WU 20min of hill repeats, track your reps
6.0 mi
White
Hills - after WU 15min of hill repeats, track your reps
5.0 mi
Freshman
Hills - after WU 15min of hill repeats, track your reps
3.0 mi
POST-WORK
Mobility/Strength B
WEDNESDAY
PRE-WORK
Awesomizer, Lunge Matrix
WORKOUT
Gold
9mi easy
9.0 mi
Green
8mi easy
8.0 mi
White
6mi easy
6.0 mi
Freshman
5mi easy
5.0 mi
POST-WORK
Mobilty A, 18s
THURSDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Fartlek: 8x1:00 on (4:00 easy)
6.0 mi
Green
Fartlek: 7x1:00 on (4:00 easy)
5.0 mi
White
Fartlek: 6x1:00 on (4:00 easy)
4.0 mi
Freshman
Fartlek: 5x1:00 on (4:00 easy)
3.0 mi
POST-WORK
Mobility/Strength B
FRIDAY
PRE-WORK
Foot Drills, Awesomizer
WORKOUT
Gold
7mi easy
7.0 mi
Green
5mi easy
5.0 mi
White
5mi easy
5.0 mi
Freshman
3mi easy
3.0 mi
POST-WORK
Post Race
SATURDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Long Run 10mi or 5k Race
10.0 mi
Green
Long Run 8mi or 5k Race
8.0 mi
White
Long Run 6mi or 5k Race
6.0 mi
Freshman
Long Run 5mi or 5k Race
5.0 mi
POST-WORK
Mobility A, 21s
SUNDAY
PRE-WORK
Foot Drills, Mobility A/B
WORKOUT
Gold
REST
REST
Green
REST
REST
White
REST
REST
Freshman
REST
REST
POST-WORK
Strength