• 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 9: Our First Race of the Season!

4/12/2021

0 Comments

 
It's been a year long wait, but it has finally arrived!  Thanks to Coach Eric, we have our first race of the season this coming Saturday.  I want you to know you are all ready to run this race.  We will have most of you in two races, the 800m and 1500m.  This is our first race, so it will help set a "bar" from which we can improve from.  Our training is designed for races further into the seasons so this week will look like any regular week for the most part, but we will make a few tweaks to make sure you are ready to rock on Saturday.  Let's run tough and be mentally prepared for the race this weekend.
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: TEMPO @ Swamp
  • 10min for warmup/cool down to & from Lake Loop
  • Drills at Swamp
  • W/Y/G - 25min; B - 30 min.
  • Tempo on Swamp; Easy on Finger
  • Cool Down and Strength
WEDNESDAY: REST & Stretch
THURSDAY:
  • REST for W/Y
  • G: 4 easy miles
  • B: 5 easy miles
  • 7 Strides after your run​
"FLOCK FRIDAY": Track Meet Prep at Swamp 
  • 10 min Warmup/Cool Down to/from Swamp
  • Drills at Swamp
  • W/Y/G - 1x800; 1x1500
  • B - 2x800; 1x1500
  • Cool Down and Strength
SATURDAY: Track Meet.
SUNDAY: POD WORKOUT - Easy run
  • W: 2 miles
  • Y: 3 miles
  • G: 4 miles
  • B: 4 miles
  • All - 8 Strides after your run.
TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-20 miles
B= 22-24.5 miles
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