Week 12: Time Trial Results & Workouts

It was so great to see some of our athletes on Saturday.  Thank you for all doing such a great job with social distancing and wearing those masks.  As was expected, we saw some personal records (PRs) and for every athlete who participated, we now have a "baseline" for the next time trial 3 weeks from now.  If your athlete missed the workout and would like to run the time trial on your own this week, you can do it on Wednesday this week and send me your times.  Message me I will give you the same course we all used. Remember, this was on a dirt trail, running on their own, without the aid of competition and support around a track - stellar results!

RESULTS:

Great work to all who were able to make it.  Shout out to the parents who ran as well!

If you want that PR in 3 weeks, make sure you get these workouts in, especially on Tuesdays. Here are the workouts for this week:

MONDAY: Rest

• Stretch & Strength

TUESDAY: Track/Swamp

• 10/15 min Warm Up
• Y/W, 5x 400m, 2min Rest
• G/B, 8x 400m, 2min Rest
• 10/15 min Cool Down
• Stretch & Strength

WEDNESDAY: Rest

• If you want to make up the Time Trial, this is the day to do it.  Please email/text me for the exact distance and location of starting line and finish line.
• Stretch & Strength

THURSDAY: Easy Run

• Grey: 3-4 miles
• Black: 4-5 miles
• Stretch & Strength

FRIDAY: Tempo

• 10 min Warm Up.
• Y/W - 20 min Tempo pace.
• G/B - 25min Tempo pace.
• 10 min cool down.
• Stretch & Strength

SATURDAY: REST

SUNDAY: Easy Long Run

• Y/W 3-4 miles
• G/B 5-6miles