Week 14 - Locking In

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