WHO FLIES? WE DO!
Weekly schedules, updates, and wisdom
from Coach Phil and Coach Eric.
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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May 2022
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