Week 13 - Changing Gears

With 6 weeks left in the season it is time to change gears. We have a solid phase of training ahead of us without a lot of races. As always it is critical to be consistent and in this next round of training it is going to be critical that our athletes pay attention to the paces the workouts are suppose to be running at each practice. Parent - you can help us out by reminding your kids that our sport is fun but like all sports it takes focus and when they arrive to practice its time to focus. We are really excited to see how our Hawks develop over the next 6 weeks as now we will be putting the icing on the cake so to speak.

Week 13 - (Apr. 22 - 28)
Monday
All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at River City High School Track
Warmup (Y/W - 10 min, B - 15 min)
2 x 800, 1 min recovery @ Tempo Pace
4 x 200, 200 jog recovery @ Repeat Pace
​1 x 1 mile progression

Wednesday
Yellow/White & All Kids New To The Sport: Rest Day 
(other sports ok)
Black Group: Easy 3 miles

Thursday
Yellow/White: Rest Day (other sports ok)
Black: Easy 3 miles + 6 strides

Friday
20 minute tempo at Marshall Hills

Saturday
All Groups: Rest Day (other sports ok)

Sunday
Long Run:
Yellow: 3 miles
White: 4-5 miles
Black: 5-6 miles