No practice Monday-Wednesday
Monday- run 30 minutes, 6 strides, 10 minutes of core (planks, leg lifts, crunches, Russian twists, etc)

Tuesday- 10 minute warm up, 20 minute run with 10x1 min pick ups with 1 min recovery, 10 minute cool down

Wednesday- cross train (biking, hiking, play a different sport, lift weights, etc)

Thursday- team conditioning at 8:00 a.m.

Friday- 30 minute run

Saturday- long run 45 minutes

Sunday- rest day