Look below for practices for those who can come to practice and those who are on vacation.
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Neighborhood = Durand Park |
23rd school 1:00 pm |
Dec 24th Durand Park 9:00 am |
Dec 25th no practice distance runners on vacation |
Dec 26th
Durand Park 9:00 am |
Dec 27th
Durand Park 10:00 am
|
| Dec 29th Durand Park 9:00 am |
Dec 30th Durand Park 9:00 am |
Dec 31st Durand Park 9:00 am |
Jan 1st no practice distance runners on vacation |
Jan 2nd Durand Park 9:00 am |
Jan 3rd Monmouth County Relays @ Toms River Bubble; bus leaves @ 2:00 pm |
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
| Dec 22nd at school |
Dec 23rd Normal distance run at normal distance, normal pace; strides, bands or this can be your Sunday if you ran Sunday. |
Dec 24th 2-3 mile warmup, 8 x 200 meter hill (800 effort) jog back down as the rest, 5 x 40 meter sprint (walk down), 2 mile cool down, core |
Dec 25th
Normal distance run at normal distance, normal pace; strides, core or
this can be your Sunday if you run this Sunday, bands
|
Dec 26th extended tempo run (20 secs slower per mile than normal tempo) 1-2 mile warmup, 3-6 miles at slower tempo (see above), 4 x 200 with 2 min rest @ 800 pace, core |
Dec 27th
long run
|
| Sunday Dec 28th
Your normal Sunday |
|||||
| Dec 29th 6-8 x 1000 at tempo pace with 60 secs rest younger runners do 5 x 800 at tempo with 90 secs rest
|
Dec 30th Normal distance run at normal distance, normal pace; strides, bands or this can be your Sunday if you ran Sunday. |
Dec 31st 2-3 mile warmup, 8 x 200 meter hill (800 effort) jog back down as the rest, 5 x 40 meter sprint (walk down), 2 mile cool down, core |
Jan 1st Normal distance run at normal distance, normal pace; strides, core or this can be your Sunday if you run this Sunday, bands |
Jan 2nd if you are racing tomorrow, take a Sunday and run distance on Sunday. If not racing, repeat Dec 26th |
Jan 3rd long run |
| Sunday Jan 4th Your normal Sunday |