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

WHO FLIES? WE DO!

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

Week 7: The Increase

3/30/2021

0 Comments

 
Picture
This week we increase.  We increase our repeat distance, increase our tempo time at Marshall Hills, and increase our milage on Sundays.  You've earned it.  You've worked hard and run tough.  Let's expand our capacity and prepare for track meets at the end of the month.  As we increase our workout, we need to be efficient with our time.  That means we will be moving a little faster during warm ups, drills, stretches and strength.

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

TUESDAY: 600 Repeats @ Swamp.
  • 10min for warmup/cool down to & from Lake Loop
  • Drills at Swamp
  • 600 Repeats at Tempo+ Pace, 2min rest in between.
  • W- 3x, Y- 4x, G-5x, B-6x
  • Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:
  • REST for W/Y
  • G: 5 easy miles
  • B: 6 easy miles
  • 7 Strides after your run

"FLOCK FRIDAY": Marshall Hill Repeats
  • 10 min Warmup/Cool Down to/from Marshall Hills
  • Drills at Marshall Hills
  • 25-30 MIN Tempo Run/Hill Repeats

SATURDAY: Rest

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


TOTAL MILES FOR THE WEEK:
W/Y=8-9 miles
G= 18-19 miles
B= 20-24 miles


Let's have a great week!
Run Tough,
Coach Phil.
0 Comments



Leave a Reply.

    Author

    Delta Hawks Coaches

    Archives

    April 2023
    March 2023
    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

    Category

    All
    Coaching
    Coach Phil
    The Delta

    RSS Feed

Home

About

Contact

Copyright © 2023
  • HOME
  • ABOUT
  • BECOME A HAWK
    • NEXT STEPS
  • COACHES' BLOG
  • TEAM GEAR STORE
  • CONTACT US
  • DETAILS
  • Cross Country Schedule
  • DONATE
  • Track Schedule
  • Team Records