WEDNESDAY, JUly 15

Medium Long Run

Medium-Long Run with the Hill Sprints added early in the run.  Make sure to do the Myrtl Routine when you are done, as it's a injury prevention routine. 

Main Workout

Medium Long Run

​45-60 minutes Endurance Run + 4-6x10s Hill Sprints @ 98% max effort; walk-down recoveries

* it's best to do the Hill Sprints earlier in the run, rather than later.

Post-Run

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

​​

Tel: 605. 605. 9820

coachjessecoy@gmail.com

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