🏃 STX Training - Week 30
Pre-Christmas Break, Exam Week
Gold
41
Green
34
White
30
Freshman
22
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Gold
Green
White
Freshman
MONDAY
PRE-WORK
Foot Drills, Dynamics
WORKOUT
Gold
6mi easy
6.0 mi
Green
5mi easy
5.0 mi
White
4mi easy
4.0 mi
Freshman
3mi easy
3.0 mi
POST-WORK
Mobility/Strength A
TUESDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
10min WU; Hills - 30min; 10min CD
7.0 mi
Green
10min WU; Hills - 25min; 10min CD
6.0 mi
White
10min WU; Hills - 20min; 10min CD
5.0 mi
Freshman
10min WU; Hills - 15min; 10min CD
4.0 mi
POST-WORK
Mobility/Strength B
WEDNESDAY
PRE-WORK
Awesomizer, Lunge Matrix
WORKOUT
Gold
5mi easy
5.0 mi
Green
4mi easy
4.0 mi
White
4mi easy
4.0 mi
Freshman
3mi easy
3.0 mi
POST-WORK
Mobilty A, 18s
THURSDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
10min WU; Fartlek: 8x1:30 on/ 3:30 off; 10min CD
8.0 mi
Green
10min WU; Fartlek: 7x1:30 on/ 3:30 off; 10min CD
7.5 mi
White
10min WU; Fartlek: 6x1:30 on/ 3:30 off; 10min CD
6.5 mi
Freshman
10min WU; Fartlek: 5x1:30 on/ 3:30 off; 10min CD
5.0 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
4mi easy
4.0 mi
Freshman
3mi easy
3.0 mi
POST-WORK
Post Race
SATURDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Long Run 8mi
8.0 mi
Green
Long Run 7mi
7.0 mi
White
Long Run 6mi
6.0 mi
Freshman
Long Run 4mi
4.0 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