Here is the workout schedule to follow for March 4 - March 13

Distance (Sprinters will be just below)

If you don't know an exact distance, run for the time the interval would normally take and stop there.

3/4 Monday  - repeat Tempo 1 miles with 60 sec rest (the amount you normally run) plus core

3/5 Tuesday - recovery distance + strides, plus bands

3/6 Wednesday - distance (a little quicker) + strides, plus core

3/7 Thursday - 15 min tempo run, 3 min rest and then repeat hills (try to find a hill that takes 30 secs)  do this 8 times, plus bands

3/8 Friday - distance + strides, plus core

3/9 Saturday - long run (run faster for the amount you usually run), plus bands

3/10 Sunday - off

3/11 Monday  - repeat 1000s, your normal amount with 2 min rest, 3 x 200 cutdown, start at 1600 pace and each one is faster, plus core

3/12 Tuesday - recovery distance + strides, plus bands

3/13 Wednesday - distance (a little quicker) + strides, plus core

3/14 Thursday - practice starts up again after school, bring spikes if you have them