Every workout has a purpose.  

The secret to getting better throughout a season and career, is to train at the appropriate levels and accumulate time at each of these "zones" until adaptation takes place and then you move onto the next challenge.  

Running faster than assigned misses the goal of the workout and will leave you in a hole of under-recovery. 


Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702


Tel: 605. 605. 9820

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