Week 3 Workouts

	Location	Workout	Core
Mon.  June 25	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 3-6mi (easy)	Lv 1: 14 p-ups, 20 crunches, plank 30 sec x2 Lv 2: 14 p-ups, crunches, superman, flutter kick ,plank x 30 sec each x2
Tues. June 26	Oregon Pool: 12:00 – 1:00     (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Wed. June 27	Coach's Clinic   Lake Farm Park  7:00pm – 8:30pm	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. June 28	Oregon Pool: 12:00 – 1:00     (cost: $1:50)	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. June 29	Run at home	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (70%)	See Monday
Sat. June 30	Run at home	Beginners: Run 7/ Walk 3 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun.  July 1	REST