Summer Week 5- Moratorium

 Hello Athletes,

This week is moratorium! We will not be meeting as a team this week but you as athletes are welcome to get together and run! 

We have a few announcements for you:

1. Don't forget to sign up for a 5k! You can do any 5k you would like. We would love for you to run the Farmington Festival days as our home course! To sign up follow this link.

2. If you are planning on going to camp, we need to have this permission slip submitted to Coach Farrell by July 8th. 

3. Here is our Cross Country schedule for this season. We would love to have the whole team with us for each meet! 

This week: 

Day	Date	Location	Type	Total Mileage For Max
Week 5 - 90%			0.75	60	55	50	45	40	35	30	25
Mon	June 29	(on own)	Distance Run, Strides (3-8)	9	8	7	6	6	5	5.5	4
Tues	June 30	(on own)	Medium pace run, strides	7-8	6-7	6-7	5-6	4-5	3-4	3-4	3
Wed	July 1	(on own)	Easy run	9	8	8	7	6	6	5.5	4
Thurs	July 2	(on own)	Progression Run (start with easy pace, then build to medium, finish feeling fairly fast)	7-8	6-7	6-7	5-6	4-5	3-4	3-4	2
Fri	July 3	(on own)	easy run, strides	8	8	7	7	6	5	5	4
Sat	July 4	(on own)	Race or Long Run (if racing, swap long run for any other day but Friday)	12	11	10	9	8	7	7	5
Sun	July 5		Off Day
Weekly Volume				54	49	45	40	36	32	31	22

Have a great week! 

-Your Coaches