Week 5 Workouts

Week 5	Location	Workout	Core
Mon.  July 9	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 9/ Walk 1x 3 Year 2: 2-3 mi Year 3+: 3-6mi (easy)	Beginners: 18 p-ups, 30 crunches, plank 40 sec x2 Year 2+: 18 p-ups, Straight and Bent leg crunches, superman, flutter kick x 30 sec each x2
Tues. July 10	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. July 11	Coaches' Clinic: Lake Farm Park 7:00pm – 8:30pm	Beginners: Run 9/ Walk 1 x 3 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Thurs. July 12	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. July 13	Run at home	Beginners: Run 9/ Walk 1 x 3 Year 2: 2-3 mi Year 3+: 3-5mi (easy)	See Monday
Sat. July 14	Run at home	Beginners: Run 9/ Walk 1x 3 Year 2: 2-3 mi Year 3+: 3-6mi (70%)	See Monday
Sun. July 15	REST