Well great first day of training. So proud that we had 100% attendance. Being committed and showing up is half the battle. Good job on your timed run and foundation training. Remember to do your foundation training per the schedule after the runs and on Thursday when you do not run. It is important to train to run, and this foundation training will help you become stronger runners. Again, if you need to down load the exercises, it is on this meetup under "more."
Here is your schedule for the week:
Sun: 2 miles
Mon: 2 miles +15 min of foundation training
Wed: 3 miles +15 min of foundation training
Thur: 30 min foundation training
Saturday you will have your Good Form Running class given by the awesome Raymond! Class will begin at 6:45am. Even if you have done this class before, it is a good idea to check in on your form and see how you are doing. After the class, you will run 4 miles. Raymond will have your intervals to coincide with your timed runs this weekend. Do not forget to bring water, eat something at least an hour before your run and get a good nights sleep.
You are in good hands with Raymond while I am out.
Coach Jeanette & Coach Ray