July 13-July 19


Click the Strava logo & request to join the team training log.

Options to log training (super simple once you get your account going) 

1.) Add training & comments manually on your Strava account

2.) Download the Strava App & use your phone as a GPS to automatically upload runs. 

3.) Upload Garmin or other watch GPS data to your account. 

Weekly Outline (click each day for details) 

Mon- Sprint Drills + Fartlek + Strength

Tues- Rec Run + AIF

Wed- Med-Long Run w/ Hill Sprints + Myrtle

Thu- Sprint Drills + Tempo Run + Strength

Fri-  Rec Run + AIF

Sat- Long Run 

Sun- Off or End Run if needed

If you're just starting, this 4-week stretch will look like & not have a concern for mileage or even pace.  


M- 20-30 min Easy + 4x5s Hill Sprints + Strength

T- 20-30 min Easy + AIF

W- 30-45 min Easy w/ last 10 min Steady  + Myrtl 

Th- 20-30 min Easy + 4x80m Acceleration + Strength

F- 20-30 min Easy + AIF

S- 45-60 min Easy  

S- Off


Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702


Tel: 605. 605. 9820


  • Twitter - Black Circle
  • Facebook - Black Circle
  • Instagram - Black Circle