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  Delta Hawks Racing

WHO FLIES? WE DO!

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

Week 16: The Last Lap

5/12/2020

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Finish Strong.  We have only 4 Weeks left of our Season.  Every workout counts as we race toward the Cloud Classic Championship.  I hope you're getting them in.

Here are this week's workouts.

MONDAY: Rest

TUESDAY: Speed Workout - Two options
  • 10/15min Warm-up
  • ON A TRACK:
    • Y/W 6 x 300m, 100m slow jog back to start
    • G/B 8 x 300m, 100m slow jog back to start
  • OR AT THE SWAMP
    • Y/W 5 x Swamp Loop, 1.5 minute Rest
    • G/B  7  x Swamp Loop, 1.5 minute Rest
  • 10/15min Cool Down


WEDNESDAY: REST

THURSDAY: On Your Own
  • G/B 3-4 miles, easy


FRIDAY: TEMPO "CUTDOWN" WORKOUT
  • 10/15 Min Warmup
  • Y/W/G 15min Cut down. Start at Tempo Pace, Every 5 min, increase your speed a little.
  • B, Same but for 20min.


SATURDAY: Rest

SUNDAY: Long Easy Run.
  • Y/W 5miles
  • G/B 6 Miles
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