Strength Session Ends, Speed Session Begins

Ok Hawks, we've made it through the first two steps of forging our sword.  First, we tempered our metal in the crucible by developing our endurance over the first four weeks of practice.  Then we pounded the blade into shape with our five-week strength session.  Now we hone the edges over the next three weeks with our speed session.  Our interval Mondays will get shorter - but you need to focus each week to hone that strength you've built into the sharp weapons you will become.  Our Thursday practices will get longer - but the sharpness develops here as well as we alternate fast/slow to get used to the challenge of competition.  Buckle your seatbelts, we're about to get even better!

​Monday - Repeat 600s, Meet at Boathouse.

• 10min Warm Up & Cool Down
• Marshall Hills 600m Intervals - FAST
  • White/Yellow: 4-6
  • Grey: 6-8
  • Black: 8
• 2min Rest in between

Tuesday - Rest & Stretch

Wednesday - On your own

• White/Yellow: optional 2-3 miles
• Grey/Black: Easy Run, 4-5 miles

Thursday - Fartlek Workout, Meet at Boathouse

• Warm Up & Cool down to the Swamp
• Fartlek - Swamp loop hard, Finger easy
  • White/Yellow: 20 mins
  • Grey: 20-25 mins
  • Black 25 mins

Friday - Rest and Stretch

Saturday - Rest and Stretch

Sunday - Easy Run

• Find a friend, Find some hills, enjoy the weekend.
• White: 3 miles
• Yellow: 4 miles
• Grey: 5-6 miles
• Black: 6-7 miles
• ALL: 6-10 Strides afterwards and Stretch.

Run Tough,
Coach Eric