Week 11: Feels like a Track Season!

Coach Eric has set us up with another great track meet for us this weekend and we will now have our own individual times to compete against.  For more info about upcoming meets, take a look at Coach Eric's latest post and for your time from the last race, check out the results here.  As a reminder, our workouts reflect a longer term strategy to get you prepared for Junior Olympics qualifiers, not for this weekend alone.  We are going to keep pushing ourselves to run tough, build that base, and now we are adding more and more speed workouts into the mix.  Get ready for a solid week of training.


MONDAY: Rest, feel free to enjoy some stretching as well.


TUESDAY: Swamp Repeats.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• W/Y - 800, 600, 400, 200
• G/B - 1200, 800, 600, 400, 200
• Cool Down and Strength

WEDNESDAY: REST & Stretch


THURSDAY:

• REST for W/Y
• G: 2-3 EASY miles
• B: 3-4 EASY miles
• 7 Strides after your run

"FLOCK FRIDAY": Marshall Hills Cutdown

• 10 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• W/Y/G - 20min
• B - 25Min
• Every 5min, increase pace.
• Cool Down and Strength

SATURDAY: Thunder Hawks Invite #2.  See TEAM APP for Details.


SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 24-25 miles

Let's have a great week!
Run Tough,


Coach Phil.