6:00 pm Gleason Park (No trainer at this endurance training)
Beginner: 2.5 mile run (2 1/2 figure 8′s around Gleason Park)
Intermediate: 4 mile run fast – see back of training sheet for definition of fast.
Advanced: 40 minute tempo
Thursday 3-31-11 (5:30am Front Street boat launch)
Beginner: 2 mile run (Front street to east base of CSWY and back)
Intermediate: Hill ladder repeats. Starting at west base of CSWY, race pace two light poles up CSWY, recovery jog down, 4 light poles, 6 light poles, 8 light poles, 6 light poles, then 4 and 2.
Advanced: Hill ladder repeats. Starting at west base of CSWY, same pattern as intermediate except after the 8th light pole your next one is to the peak of the CSWY then ladder back down. Advanced will have two more repeats than the intermediates.
Saturday April 2nd (6:30am East Minster Church)
Beginner: 50-60 minute walk/run
Intermediate: 6mile run
Advanced: 75 minute run
