Week 4 workouts

Week Four Workouts

Good Luck!

Week 4	Location	Workout	Core
Mon.  July 1	Captains’ Practice: BOCC 8:00am – 9:15am	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	: 16 p-ups, 26 crunches, plank 30 sec x2
Tues. July 2	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 3	NO PRACTICE: RUN AT HOME	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (1-2 mi threshold- 85%)	See Monday
Thurs. July 4	At home	30 min swim OR Bike 6-8 mi at aerobic pace at home or run 1-3mi	See Monday
Fri. July 5	Run at home	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (easy)	See Monday
Sat. July 6	FUN RUN!!!! Hineline's house	Beginners: Run 8/ Walk 2 x 3 Year 2: 3-4 mi Year 3+: 4-6mi (2-3 mi threshold- 85%)	See Monday
Sun.  July 8	REST