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  Delta Hawks Racing

WHO FLIES? WE DO!

Weekly schedules, updates, and wisdom
from Coach Eric and Coach Galen.

Week 16 - Focus

5/14/2019

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Week have 3 weeks left in our season and often times this is when we love focus. We have about 10 more days of tough workouts and then we will focus on final prep for our last two races (No Excuses 5k on May 27 and Golden West Invite on June 1). Parents, please chat with your kids about coming to practice ready to work and more importantly ready to be mentally focused on Hawks practice. These kids have come so far, we want to see them round out the end of the season with some stellar performances.

Week 16 - (May 13 - May 19)

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: 1k, 2 x 600, 2 x 400, 2 x 200
Grey: 1k, 600, 2 x 400, 2 x 200

White: 1k, 600, 400, 2 x 200
Yellow: 800, 600, 400, 2 x 200


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 Hills
Grab Bag Tempos + Hill Sprints

Saturday

All Groups: Rest Day (other sports ok)

Sunday
Long Run

Yellow: 3 miles
White: 3 - 4 miles
Grey: 4 - 5 miles
Black: 5-6 miles

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  • HOME
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