ࡱ> UWT%` bjbjNN 7D,, ^^^^^^^r4r-b& ( ( ( Em x&x]-$.h01B-^-^^->>>^^& >& >>^^>V :p.>b-0->r1>r1>r1^>$>-->-rrr$rrrrrr^^^^^^  ADVANCE \d4ADVANCE \d4Running: Pre-Season for Varsity LacrosseADVANCE \d4This is what your February work out should look like. You cannot achieve this unless you get a solid base. DO NOT EXPECT TO DO THIS WORKOUT WITHOUT SOME PRE-FOUNDATIONAL RUNNING - IF YOU DO YOU WILL GET FRUSTRATED AND MAY JUST GIVE UP - GIVE YOURSELF A CHANCE AND RUN LONG DISTANCE IN JANUARY.ADVANCE \d4Pre-Running - January - 1.5 mile runs as fast as you can MWF and 5 mile JOGS T-TH  ADVANCE \d4ADVANCE \d4MONDAY ADVANCE \d4TUESDAY ADVANCE \d4WEDNESDAY ADVANCE \d4THURSDAY ADVANCE \d4FRIDAY ADVANCE \d4ADVANCE \d4DAY: 1 ADVANCE \d42 ADVANCE \d43 ADVANCE \d44 ADVANCE \d45 ADVANCE \d4ADVANCE \d41.5 mile jog (< 12 minutes) 1/4 miles - 2 in under 80sec. 220's - 4 in under 30sec. ADVANCE \d41/4 miles -4 in under 90sec. 220's - 4 in under 40sec. 100 yd. Sprints 4 in under 14 secondsADVANCE \d41 mile jog(< 7.5 minutes) . ADVANCE \d41/4 miles - 6 in under 80sec. 220's - 4 in under 30sec. 10 - 60 yd. Sprints ADVANCE \d43 mile run 27 minutes ADVANCE \d4ADVANCE \d4DAY: 6 ADVANCE \d47 ADVANCE \d48 ADVANCE \d49 ADVANCE \d410 ADVANCE \d4ADVANCE \d41.5 mile jog (< 12 minutes) 1/4 miles - 2 in under 80sec. 220's - 4 in under 30sec. 1/4 miles -5 in under 90sec. 220's - 4 in under 40sec. 100 yd. Sprints 6 in under 14 secondsADVANCE \d41 mile jog(< 7.5 minutes) ADVANCE \d41/4 miles - 6 in under 80sec. 220's - 4 in under 30sec. 8 to 80 yd. Sprints 4 60 yard sprintsADVANCE \d43 mile run 25 minutes ADVANCE \d4ADVANCE \d4DAY: 11 ADVANCE \d412 ADVANCE \d413 ADVANCE \d414 ADVANCE \d415 ADVANCE \d4ADVANCE \d41.75 mile jog(< 14 minutes) 1/4 miles - 6 in under 80sec. 220's - 4 in under 30sec. ADVANCE \d41/4 miles -5 in under 90sec. 220's - 4 in under 40sec 8 - 100 yd. Sprints ADVANCE \d41 mile jog(< 7 minutes) ADVANCE \d41/4 miles - 6 in under 80sec. 220's - 4 in under 30sec. 8 to 80 yd. Sprints 12 - 60 yd. Sprints ADVANCE \d43 mile run 23 minutes ADVANCE \d4ADVANCE \d4DAY: 16 ADVANCE \d417 ADVANCE \d418 ADVANCE \d419 ADVANCE \d420 ADVANCE \d4ADVANCE \d42 mile jog(< 16 minutes) 1/4 miles - 6 in under 80sec. 220's - 4 in under 30sec ADVANCE \d41/4 miles -5 in under 90sec. 220's - 4 in under 40sec 10 - 100 yd. Sprints ADVANCE \d41 mile jog(< 7 minutes) ADVANCE \d41/4 miles - 8 in under 80sec. 220's - 4 in under 30sec. 8 to 80 yd. Sprints 12 - 60 yd. Sprints ADVANCE \d43 mile run 21 minutes ADVANCE \d4 Repeat the cycle once it is finished. Start with the day 1 workout. This will give your body a chance to recover from the stress you put on it during the day 16-day 20 workout.  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