🏃 STX Training - Week 31

Christmas Break Recovery
Gold
54
Green
45
White
36
Freshman
27
MONDAY
PRE-WORK
Foot Drills, Dynamics
WORKOUT
Gold
8mi easy
8.0 mi
Green
7mi easy
7.0 mi
White
5mi easy
5.0 mi
Freshman
4mi easy
4.0 mi
POST-WORK
Mobility/Strength A
TUESDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
10min WU; Hills - 35min; 10min CD
10.0 mi
Green
10min WU; Hills - 30min; 10min CD
9.0 mi
White
10min WU; Hills - 25min; 10min CD
7.0 mi
Freshman
10min WU; Hills - 20min; 10min CD
5.0 mi
POST-WORK
Mobility/Strength B
WEDNESDAY
PRE-WORK
Awesomizer, Lunge Matrix
WORKOUT
Gold
7mi easy
7.0 mi
Green
6mi easy
6.0 mi
White
5mi easy
5.0 mi
Freshman
4mi easy
4.0 mi
POST-WORK
Mobilty A, 18s
THURSDAY
PRE-WORK
Foot Drills, Mobility A/B
WORKOUT
Gold
REST - Christmas Day
REST
Green
REST - Christmas Day
REST
White
REST - Christmas Day
REST
Freshman
REST - Christmas Day
REST
POST-WORK
Strength
FRIDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
Long Run 11mi
11.0 mi
Green
Long Run 8mi
8.0 mi
White
Long Run 7mi
7.0 mi
Freshman
Long Run 5mi
5.0 mi
POST-WORK
Mobility A, 21s
SATURDAY
PRE-WORK
Foot Drills, Awesomizer
WORKOUT
Gold
8mi easy
8.0 mi
Green
6mi easy
6.0 mi
White
5mi easy
5.0 mi
Freshman
4mi easy
4.0 mi
POST-WORK
Post Race
SUNDAY
PRE-WORK
WU, Dynamics
WORKOUT
Gold
10min WU; Fartlek: 8x2:00 on/ 3:00 off; 10min CD
10.0 mi
Green
10min WU; Fartlek: 7x2:00 on/ 3:00 off; 10min CD
9.0 mi
White
10min WU; Fartlek: 6x2:00 on/ 3:00 off; 10min CD
7.0 mi
Freshman
10min WU; Fartlek: 5x2:00 on/ 3:00 off; 10min CD
5.0 mi
POST-WORK
Mobility/Strength B