Group 18 - 25 WORKOUT SUMMARY 
July Please pay attention to your lane assignment for the workout.
Week #1 Lane 1 
1 Tuesday 4-8 x 1000  at Cruise Pace - 8% of Wkly miles Recovery: 60 seconds 
3 Thursday 4 x 400m / 8 x 200 at Rep Pace -5% of Wkly miles Recovery: 400 / 200 - 800 jog b4 200's
5/6 Sat. or Sun. Easy Run  
Week #2 Lane 5
8 Tuesday 3-4 sets of 4 x 400 at Rep Pace Recovery: 200 jog / 400 btwn sets
10 Thursday  5-6 x 1200  at Cruise Pace - 8% of Wkly miles Recovery: 60 seconds 
12/13 Sat. or Sun. 4-6 x 800/400 at Date Pace - 5% of Wkly miles Recovery: 400
Week #3 Lane 3
15 Tuesday 16-20 x 200 at Rep Pace Recovery: 200 jog
17 Thursday 4-5 x 1,600m at Cruise Pace - 8% of Wkly miles Recovery: 60 seconds 
19/20 Sat. or Sun. Long Run w/ hills - 25% of your weekly mileage  
Week #4 Lane 1
22 Tuesday 10-16 x 400 at Rep pace - 5% of Wkly miles Recovery: 200
24 Thursday  3-5 x 2000m at Cruise Pace - 8% of Wkly miles Recovery: 60 seconds 
26/27 Sat. or Sun. Long Run w/ hills - 25% of your weekly mileage  
Week #5 Lane 5
29 Tuesday 4 sets of 4 x 300 at Rep Pace Recovery: 100 jog w/ 400 btwn sets
31 Thursday  **20 minutes Tempo Run / 6 x 200 at Rep Pace Recovery: 400 easy jog / 200 easy jog
*All workouts should include a minimum warm up and warm-down of 10 minutes of easy running.
* Timed Fartlek - 1 set = 30 minutes / 2 sets = 40 minutes / 3 sets = 50 minutes
10 minute warm-up; 2 min hard/2 min easy/3 min hard/3 min easy (repeat) 10 min warm-down
**Cruise Intervals and Tempo Runs should include 4-6 Striders at the conclusion of your workout.
*** Tuesday night Practice will include speed drills in which everyone is expected to participate.
5% of Weekly Mileage ◄click on the hyperlink.
8% of Weekly Mileage