Week 13: Train Hard + Race Hard = EASY PRs.

We're really getting into our speed work part of the season.  If you've been committed to practices and doing the work, you've now set up the foundation for the rest of the season.  We will now build upon that base with more speed.  Everyone should now has a race time or two on the wall and able to chase some PR's.  Our next opportunity will be the end of this week with a race in Chico on the 15th.  See the Team App calendar for more information.


Here's this week's workouts:


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


TUESDAY:  Repeats 400s at the swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• Repeat 400s: W-4, Y-6, G-8, B-10
• 90 sec walking rest in between.
• 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": Easy Run - Race Prep.

• 10 min Warmup/Cool Down to/from Lake Loop
• Drills at Lake Loop
• All Crews - 20min
• Cool Down and Strength
• 6 Strides at Boathouse.

SATURDAY: RACE DAY AT CHICO.


SUNDAY: POD WORKOUT - Easy run

• W: 3 miles
• Y: 4 miles
• G: 5 miles
• B: 6 miles
• All - 8 Strides after your run.

TOTAL MILES FOR THE WEEK:
W/Y=12-13 miles
G= 19-21 miles
B= 21-23 miles


Let's have a great week!
Run Tough,


Coach Phil.