Workouts for the Week of Sept. 7-12, 2009
Girls
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Gold	OFF	Labor Day	12:00 w/up	Early Run	Core	Core
		6 easy	drills	6 easy at CC	2 w/up	4 easy	8
38			3-4x1 mi t		12x200R
			1.5 cooldown		2 c/d
			PRD
					YOGA
Silver	OFF	Labor Day	Core	Early Run	Core	Core
		3 easy	12:00 w/up	2 w/up	5 easy	4 easy	7
30			drills	8x200R		strides
			3x1miT	1 c/d
			1.5 c/d
					YOGA
Bronze	OFF	Labor Day	Core	Early Run	core	Core
		3 easy	12:00 w/up	1 w/up	4 easy	3 easy	5
			drills	16x100R		strides
24			4x1000T	1 c/d
			1.5 c/d
					YOGA
Boys
	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Gold	OFF	core	2 w/up	Early Run	Core	Core
		7 easy	drills	6 easy at CC	2 w/up	5 easy	10 to 12
~48			3-5 mi tempo		12x200R	strides
			2 cooldown	PM: 3-4 easy	2 c/d
			PRD		YOGA
Silver	OFF	3 easy	12:00 w/up	Early Run	2 w/up	Core
			drills	5 easy at CC	10x200R	4 easy	8
			3-4x1 mi t		1.5 c/d	strides
33			1.5 cooldown
			PRD
					YOGA
Bronze	OFF	core	Core	Early Run	core	Core
		3 easy	12:00 w/up	2 w/up	4 easy	4 easy	6
			drills	16x100R		strides
27			4x1000T	1 c/d
			1.5 c/d
					YOGA