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  Delta Hawks Racing

WHO FLYS? WE DO!

Week 8: COVID-19 Update & Training Plan

3/16/2020

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As we run through life, we need to pivot from time to time to run our the obstacles in our way.  Our newest obstacle is COVID-19.  Our team will survive this.  We choose to be positive and participate in the actions requested of us by the CDC, the State, and Yolo County.  As a management team, we've discussed our options and what is best for the team.  Together we've decided that until further notice, we will request all athletes to practice on their own.  I will continue to offer the weekly workouts and be available via email or text message for clarifications and additional coaching as needed.  I am still in Australia but can received text messages at 916-265-8387.  Please give ample time before the workout with your questions as the time change is 17 hours.


So, this week's workout, on your own is as follows:


Monday: Rest


Tuesday:
  • 10min Warmup,
  • Drills,
  • Fast & Slow Running - 3min Fast, 2 min job.
    • Y/W:  20minutes
    • G/B: 25minutes
  • 10 min Cooldown


Wednesday: Rest


Thursday: G/B  3-4miles, easy


Friday: Tempo Run. 
  • 10min Warmup
  • Drills
  • Y/W/G - 20minutes Tempo;
  • B - 25minute Tempo
  • 10min Cooldown


Saturday: Rest


Sunday: Long Easy Run.
  • Yellow: 3 miles
  • White: 4 miles
  • Gray: 5 miles
  • Black: 6 miles




I look forward to hearing how the week goes.  Run tough.




Coach Phil
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