This week we will continue our focus on locking into the appropriate training paces. We learned a lot from last Tuesdays workout so please focus on hitting the times we provide. We also will officially workout as 4 groups now instead of three to help people train with like paced partners. So we now have yellow, white, grey and black groups.
Week 14 - (Apr. 29 - May 4) 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, G/B - 15 min) Black: 2 x 800 (400 jog), 2 x 400 (400 jog), 2 x 200 (200 jog) Grey: 2 x 800 (400 jog), 1 x 400 (400 jog), 2 x 200 (200 jog) White: 1 x 800 (400 jog), 2 x 400 (400 jog), 2 x 200 (200 jog) Yellow: 2 x 600 (200 jog), 1 x 400 (400 jog), 1 x 200 (200 jog) Wednesday All Groups: Rest Day (other sports ok) Thursday Yellow/White/Grey: Rest Day (other sports ok) Black: Easy 3 miles + 6 strides Friday Marshall Hill Tempo Saturday All Groups: Rest Day (other sports ok) Sunday Long Run Yellow: 2 - 3 miles White: 3 - 4 miles Grey: 4 - 5 miles Black: 5-6 miles
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AuthorDelta Hawks Coaches Archives
April 2023
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