30-40 minutes easy run.

Notes: Sunday is a very easy run. You should run at a pace that you are able to maintain conversation on. If you can’t do this, you’re going too fast.

Rest or Cross Train

Notes: We don’t run on Monday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Session: CHART - Stage 2

Any questions on CHART - click here.

5-10 minute Warm Up.

Stretch.

4-times 100m @ 60% max effort - walk back recovery.

Running Foundation Players:

8-times 250 @ Stage 2 Pace with 25-seconds recovery.

Other Players:

8-times 200 @ Stage 2 pace with 35-seconds recovery.

5-10 minute Cool Down

Notes: We are running tonight at Stage 2 pace. We’ve had a huge pre-season and now we’re getting you fresh for the weekend.

Rest or Cross Train

Notes: We don’t run on Wednesday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Group Session OR 15-30-minutes very easy.

Notes: Take it very easy today. Round 1 on Saturday requires you to bring a full tank.

Rest or Cross Train

Notes: We don’t run on Friday. If you have a strength routine, or cross-training option you do often, feel free to do that today.

Game Day.