Week 3 --- Add Pace

Week #3	Location	Workout	Core
Mon. June 24	Captains’ Practice BOCC 8:00am – 9:15am	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 70%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Tues. June 25	Oregon Pool 12:00-1:00	30 minute Lap Swim AND/OR (Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home)
Wed. June 26	Coaches’ Clinic Lake Farm 7:00pm – 8:30pm	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 1 to 2 miles threshold – 80%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Thurs. June 27	Oregon Pool 12:00-1:00	30 minute Lap Swim AND/OR (Bike at aerobic pace 6-8 miles at home OR Run 1-3 miles at home)
Fri. June 28	Home	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 70%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Sat. June 29	Home	Continuous Run/Stretch ·          Beginners = Run 7, walk 3 x 4 ·          Year 2 = 3- 4 miles – 70% ·          Year 3+ = 4-6 miles – 1 to 2 miles threshold – 80%	15 p-ups, crunches 30 sec x 2, plank 50 sec x 2
Sun. June 30	Bike at aerobic pace	6-10 miles