Don't let all your hard work go over the long weekend!

Please run/workout 3 of the 4 days and don't forget to stretch!!!

Workout A: 
jog 5min
stretch
run 25mins
2-4 strides
stretch

Workout B:
jog 10 min
stretch
tabida work out: 40 seconds hard and 10 seconds rest- 5 times   ( Total of 4mins)
Plyometrics
jog 5min
stretch

Workout C:
jog 5 min
stretch
8 min at race pace
rest 3 min
8 mins race pace
jog 5
stretch

Changed a few things up so we are prepared for home meet on the 16th.

Next week:
Tuesday: Practice at RPMS 2:50-4:15
Wednesday: Prqactice at RPMS 2:50-4:15
Thursday: Team meeting in Cafe 2:50-4:15 -Hand out Uniforms

Week of Sept. 14th (the following week)
Monday: Ride bus to RPHS to train on home course- pick up at 4:45 by the Stadium
Tuesday: Ride bus to RPHS to train on home course- pick up at 4:45 by the Stadium
Wednesday: HOME MEET at RPHS 4pm   We need a few volunteers, please parents!! Email, Text or tell your runner if you can help. Boy's parents can help girls race and then girl's parents can help boys race. This way everyone can still watch their runner's race:)
Thursday: Practice RPMS 2:50-4:15