Jefferson City RFC is a rugby club for high school rugby players in the Jefferson City area.
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Workout Regimen: Feb 2-6

1/29/2015

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Sunday
Fartlek Training (all as one continuous session)
  • Jog 5 minutes
  • Fast even paced run for 3 min
  • Jog for 3 min
  • Running even paced for 3 minutes with 4 or 5 fast bursts
  • Jog for 3 min
  • Hard runs for 1 minute interspaced with 1 min walks - 5 reps
  • Cool down jog of 5 minutes
  • 30 minutes of stretching

Monday
400m run (2x)
300m run (4x)
200m run (6x)
100m run (8x)

Tuesday
Practice

Wednesday
Conditioning/Agility Session with Coach Angela

Thursday
Practice

Friday
Rest

Saturday
3 mile jog
40 meter sprints (15x), walking back to starting point

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