🏃 STX Training - Week 39

Training Week
Gold
38-41.5
Green
34-37.5
White
30.5-33
Freshman
26-29
MONDAY
WORKOUT
Gold
Foot Drills, Dynamics
6mi easy i
Strides, Mobility/Strength A
6.0 mi
Green
Foot Drills, Dynamics
5mi easy i
Strides, Mobility/Strength A
5.0 mi
White
Foot Drills, Dynamics
4.5mi easy i
Strides, Mobility/Strength A
4.5 mi
Freshman
Foot Drills, Dynamics
4mi easy i
Strides, Mobility/Strength A
4.0 mi
TUESDAY 🎯 Workout Paces
WORKOUT
Gold
Foot Drills, Dynamics
2x200@mile (200j) +12x400@5k (200j) + 2x200@800 (60s) Workout Paces
Strides, Mobility/Strength A
7.5 mi
Green
Foot Drills, Dynamics
2x200@mile (200j) +12x400@5k (200j) + 2x200@800 (60s) Workout Paces
Strides, Mobility/Strength A
7.5 mi
White
Foot Drills, Dynamics
2x200@mile (200j) +10x400@5k (200j) + 2x200@800 (60s) Workout Paces
Strides, Mobility/Strength A
7.0 mi
Freshman
Foot Drills, Dynamics
2x200@mile (200j) +8x400@5k (200j) + 2x200@800 (60s) Workout Paces
Strides, Mobility/Strength A
6.0 mi
WEDNESDAY
WORKOUT
Gold
Awesomizer, Lunge Matrix
6mi easy i
Strides, Mobilty A, 18s
6.0 mi
Green
Awesomizer, Lunge Matrix
5mi easy i
Strides, Mobilty A, 18s
5.0 mi
White
Awesomizer, Lunge Matrix
4.5mi easy i
Strides, Mobilty A, 18s
4.5 mi
Freshman
Awesomizer, Lunge Matrix
4mi easy i
Strides, Mobilty A, 18s
4.0 mi
THURSDAY 👥 Groups
WORKOUT
Gold
WU, Dynamics
Pre Tempo (8 laps) + 6x200 cut down 📊 Pre 30/40 Pace Chart
Mobility/Strength B
6.0 mi
Green
WU, Dynamics
Pre Tempo (7 laps) + 6x200 cut down 📊 Pre 30/40 Pace Chart
Mobility/Strength B
6.0 mi
White
WU, Dynamics
Pre Tempo (6 laps) + 4x200 cut down 📊 Pre 30/40 Pace Chart
Mobility/Strength B
5.0 mi
Freshman
WU, Dynamics
Pre Tempo (5 laps) + 4x200 cut down 📊 Pre 30/40 Pace Chart
Mobility/Strength B
4.0 mi
FRIDAY
WORKOUT
Gold
Foot Drills, Awesomizer
6mi easy i
Post Race
6.0 mi
Green
Foot Drills, Awesomizer
5mi easy i
Post Race
5.0 mi
White
Foot Drills, Awesomizer
4.5mi easy i
Post Race
4.5 mi
Freshman
Foot Drills, Awesomizer
4mi easy i
Post Race
4.0 mi
SATURDAY 🎯 Workout Paces
Varsity
WORKOUT
Gold
Foot Drills, Dynamics
6mi easy i
Strides, Mobility/Strength A
6.0 mi
Green
Foot Drills, Dynamics
5mi easy i
Strides, Mobility/Strength A
5.0 mi
White
Foot Drills, Dynamics
4.5mi easy i
Strides, Mobility/Strength A
4.5 mi
Freshman
Foot Drills, Dynamics
4mi easy i
Strides, Mobility/Strength A
4.0 mi
JV
WORKOUT
Gold
Foot Drills, Dynamics
12x200@mile (200j)+4x200@800 (45s) Workout Paces
Strides, Mobility/Strength A
6.5 mi
Green
Foot Drills, Dynamics
12x200@mile (200j)+4x200@800 (45s) Workout Paces
Strides, Mobility/Strength A
5.5 mi
White
Foot Drills, Dynamics
12x200@mile (200j)+4x200@800 (45s) Workout Paces
Strides, Mobility/Strength A
5.0 mi
Freshman
Foot Drills, Dynamics
12x200@mile (200j)+4x200@800 (45s) Workout Paces
Strides, Mobility/Strength A
4.0 mi
SUNDAY
Varsity
WORKOUT
Gold
Race Day WU
Race
Post Race
4.0 mi
Green
Race Day WU
Race
Post Race
4.0 mi
White
Race Day WU
Race
Post Race
3.0 mi
Freshman
Race Day WU
Race
Post Race
3.0 mi
JV
WORKOUT
Gold
Foot Drills, Mobility A/B
REST
Strength
REST
Green
Foot Drills, Mobility A/B
REST
Strength
REST
White
Foot Drills, Mobility A/B
REST
Strength
REST
Freshman
Foot Drills, Mobility A/B
REST
Strength
REST