Week 7 Workouts

Week 7	Location	Workout	Core
Mon. July 23	AT HOME	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	Lv 1: 20 p-ups, 30 crunches, plank 30 sec x2 Lv 2: 20 p-ups, crunches, superman, flutter kick, boat x 30 sec each x2
Tues. July 24	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 25	Coach Clinic: 7:00-8:30pm Lake Farm Park	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. July 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
Fri. July 27	Run at home	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 28	Run at home	Beginners: Run 13/ Walk 2 x 2 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun. July 29	REST