Week 2: Tempo Time

Week 1 is in the books and we've seen some new faces.  Welcome to the team and thank you for joining us!  As we've shared before, new athletes gets a 2 week trial to determine if you really want to join the team.  If you are a returning Hawk, you should receive an email this week with more details about Dues, USATF membership, and uniforms and such.  And remember, we are always open to new runners joining the team so feel free to invite friends from your community.  Another note on rest days - these are important!  Let your body rest and recover from your workouts.  For extra points - enjoy some stretching and do your strength exercises that we do at practice. 


With those updates, here are the updates for the week of 2/22/21
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: Boathouse - Marshall Hills

• 10/15min for warmup/cool down to & from Marshall Hill
• Drills @ Marshall Hills
• W/Y - 15min @ Tempo
• G - 20 min @ Tempo Pace
• B - 25 min @ Tempo Pace
• Strength @ Boat House

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G/B: 3-5 easy miles
• 6 Strides after your run

FRIDAY: Boathouse to Swamp

• 10/15 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• Alternating Tempo pace on Swamp, Easy Pace on Finger
• W/Y/G - 20min
• B - 25min
• Strides & Strength at Boathouse

SATURDAY: Rest
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 5-6 miles
• All - 6 Strides after your run.

Let's have a great week!
Run Tough,


Coach Phil.