Practices at East at 9am on Friday and 3:45pm on Monday for everyone who can make it. Friday: 10-15 minute warm-up; 3 sets of alternating 40-second fast sprints and 80 seconds at maintenance 3 times (3 40-second sprints per set), 3 minutes of maintenance running between each set. For a total of 9 40 second sprints. 10-15 minute cool down.

Saturday: 50 – 60 minutes at maintenance + strides.

Sunday: rest or light cross training

Monday: 10 – 15 minute warm-up; 6 x 1 minute sprints, alternating 1 minute and 3 minute recovery running between sprints (ie, sprint 1 minute, maintenance 1 minute, sprint 1 minute, maintenance 3 minutes, sprint 1 minute, maintenance 1 minute…). 10-15 minute cool down