• 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 4 - Purpose

2/18/2019

0 Comments

 
Picture

​Each workout has a purpose. Most people run the same loop and the same pace time. Sadly the pace they find is often what we call junk mileage. Essentially its not fast enough to help your body improve and its not slow enough to allow your body to recover. A perfect recipe for injury.

Now that we are a few weeks in and we have a much better idea of our athlete's fitness level, interest level, experience, etc. We will continue to focus on consistency and executing each workout's purpose. And now we'll add grouping athletes by current fitness not age. Sunday we introduced our Yellow, White and Black groups. Obviously these are our team colors but more importantly this allow us to group the kids so that they have partners to run with and it will help us maximize improvement and minimize injury.

Week 4 (Feb. 18 - 24)
Monday
- All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All Groups: warmup, drills, workout, cooldown, stretch and strength
- 4 x 6 minutes fast, 60 seconds recovery.

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

Thursday
- Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok)
- Black Group: Easy 3-4 miles

Friday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- Hilly Tempo at Marshall Hills. 
All groups: 20 minutes of 1 lap fast, 1 lap moderate

Saturday
- All Groups: 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
- Yellow: 3 Combined Loops
- White: 4-5 Combined Loops (we will inform each athlete if they are doing 4 or 5)
- Black: 5-6 Combined Loops (we will inform each athlete if they are doing 5 or 6)
- We are still really focused on consistent pacing and running steady the whole time. 
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