• HOME
  • BECOME A HAWK
  • NEXT STEPS
  • DETAILS
  • COACHES' BLOG
  • ABOUT
  • CONTACT US
  • TEAM GEAR STORE
  • DONATE
  • Track Schedule
  • Cross Country Schedule
  • Team Records
  Delta Hawks Racing

WHO FLIES? WE DO!

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

Week 3: Introducing "FLOCK FRIDAYS"

3/1/2021

0 Comments

 
Picture
I'm looking forward to another solid week of practices.  We have new athletes joining the team every week and we are all learning how to train.  Athletes who have been running for two weeks should now be noticing some improvements - fewer side aches, more confidence in drills, less walking during workouts.  For reasons of team pride and marketing, we are now implementing "FLOCK FRIDAYS" every Friday where we all wear our Hawks T-Shirts.  If you need to buy one please look on our website or click this store link directly.
https://www.companycasuals.com/deltahawks/b.jsp?id=125&ln=-125
With that update, let's look at the week ahead:
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: Boathouse - Marshall Hills - "Straight Flush" Tempo
  • 10/15min for warmup/cool down to & from Marshall Hill
  • Drills @ Marshall Hills
  • "Straight Flush" Tempo, Cards 1-6
    • Draw 4-6, Minutes @ Tempo
    • Draw 1-3, Minutes @ a little faster.
  • Cool Down back to Boathouse.
  • Strength @ Boat House
WEDNESDAY: REST & Stretch
THURSDAY:
  • REST for W/Y
  • G/B: 3-5 easy miles
  • 6 Strides after your run
"FLOCK FRIDAY": Tempo at the Swamp.
  • 10/15 min Warmup/Cool Down to/from Swamp
  • Drills at Swamp
  • Alternating Tempo pace on Swamp @ Finger, and then Moderate.
  • W/Y/G - 20min
  • B - 25min
  • 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.
0 Comments



Leave a Reply.

    Author

    Delta Hawks Coaches

    Archives

    December 2022
    November 2022
    October 2022
    September 2022
    August 2022
    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    August 2020
    June 2020
    May 2020
    April 2020
    March 2020
    February 2020
    January 2020
    December 2019
    November 2019
    October 2019
    September 2019
    August 2019
    July 2019
    June 2019
    May 2019
    April 2019
    March 2019
    February 2019
    January 2019

    Categories

    All
    Coaching
    Coach Phil
    The Delta

    RSS Feed

Home

About

Contact

Copyright © 2019
  • HOME
  • BECOME A HAWK
  • NEXT STEPS
  • DETAILS
  • COACHES' BLOG
  • ABOUT
  • CONTACT US
  • TEAM GEAR STORE
  • DONATE
  • Track Schedule
  • Cross Country Schedule
  • Team Records