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  Delta Hawks Racing

WHO FLIES? WE DO!

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

Week 5: Let's Get Fast!

3/15/2021

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​Last week ended with a VERY strong workout at Marshall Hills.  I am so proud of our hawks for their dedication to working hard and improving weekly.  This week is another week of training that prepares us for the track.


MONDAY: Rest, feel free to enjoy some stretching as well.


TUESDAY: 400 Repeats @ Swamp.
  • 10min for warmup/cool down to & from Lake Loop
  • Drills at Swamp
  • 400 Repeats at Interval Pace, 90 sec rest
  • W- 4-6x, Y- 8x, G-10x, B-12x
  • Cool Down and Strength


WEDNESDAY: REST & Stretch


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


"FLOCK FRIDAY": SWAMP MONSTER!
  • 10/15 min Warmup/Cool Down to/from Swamp
  • Drills at Swamp
  • 25 MIN Tempo Run, Every Lap Include a Strength Exercise
    • 10 Pushups, 10 Burbies, Lunges, Supermans.


SATURDAY: Rest


SUNDAY: POD WORKOUT - Easy run
  • W: 2 miles
  • Y: 3 miles
  • G: 4 miles
  • B: 5-6 miles
  • All - 7 Strides after your run.


Let's have a great week!
Run Tough,


Coach Phil.
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