the 48 hour rule for Distance/Mid Distance

With over 30 years of coaching experience and many more years of running experience, I have believed that training is a science and an art. Like "Pre" said...its like a work of art. You are always touching things up until you have a masterpiece!

The Big Idea: 48 hours of recovery runs or low intensity before a race or a workout!

For High School racing once a week...that means
Sunday - Monday are recovery days
Tuesday- tempo or fartlek or reps. This could also be a long run day or hills or short race pace
Wednesday would be a 'workout Wednesday' or goal pace or intervals or Vo2 max days
Note: a Long run over an hour, would count as a Q day
Thursday will be a recovery pace of about 45 minutes- no more than an hour
Friday would be pre meet day depending on your race schedule for Saturday
Saturday is a Q day..Race day. One or Two Q races

Tuesday or Weds can be flipped with the harder day on Weds.

The most important part of this is that we have our final Q day on Weds if we race on Saturday

Read page 2 of this document!

Arizona Option

To All: If you are still interested in the Chandler Rotary Meet on March 22-23rd

There are a few that would still like to fly to AZ for this meet. We did cancel our bus due to lack of participants for this year. If you can purchase your own ticket or way to AZ, AND also communicate with Coach Miller to be entered.....a couple of us have found prices with Southwest Airlines. Coach Miller will be leaving on Wednesday night at 8:35 pm flight 704. Returning on Sunday leaves at 12:40pm. Returns at 3:20pm
See Coach Miller if you are still interested.