Week 3 - Consistency

​As we enter week three its time to really focus on being consistent with our training. This means attending all practices, completing each practice to its fullest and focusing in on getting a 4th day of running in for the older or more veteran kids in the group. The progress we made in such a short time if so great and to continue building on that we will need to advance the weekday workouts. The only way to allow the weekday workouts to advance is too consistently put in the work. Great job Hawks!!!!

Week 3 (Feb. 11 - 17)Monday
- All ages: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- 2 x 10 minutes fast, 90 seconds recovery. These types of workouts are continuing to build strength and lay the foundation for faster running later in the season. Workout will be at the Swamp.

Wednesday
-All ages: Rest Day (other sports ok)

Thursday
- Age 7/8 and All Kids New To The Sport: Rest Day (other sports ok)
- Age 9 - 14 that are not new to the sport: Easy 3-4 miles

Friday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- Hill Repeats at Marshall Hills. We will be working on technique of uphill and downhill running. 
7/8: 10 x hill
9/10: 12 x hill
11+: 14 x hill

Saturday
- All ages: Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at The Boat House
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Age 7/8: 3 Combined Loops (we will link the lake loop and swamp loop)
- Age 9/10: 4 Combined Loops
- Age 11-14: 5 Combined Loops
- We are still really focused on consistent pacing and running steady the whole time.