Coach Ray will be taking you out for a 45 minute run tonight because I won't be at class. Thank you Coach Ray!!!!
You will begin with a 14 minute warm up at an easy pace. The next 20 minutes you will continue to run at a 6:1 ratio but you will add a 60 second surge every three minutes. The final 11 minutes will be your cool down. After completing the run you will do 20 minutes of strength and conditioning.
This week's schedule:
• Wednesday - 45 min run plus 25 minutes strength & conditioning
• Thursday - 35 min Strength & Conditioning
• Friday - Off
Remember to wear your lights.
Eat Well and Hydrate!