Week 3: Introducing "FLOCK FRIDAYS"

I'm looking forward to another solid week of practices.  We have new athletes joining the team every week and we are all learning how to train.  Athletes who have been running for two weeks should now be noticing some improvements - fewer side aches, more confidence in drills, less walking during workouts.  For reasons of team pride and marketing, we are now implementing "FLOCK FRIDAYS" every Friday where we all wear our Hawks T-Shirts.  If you need to buy one please look on our website or click this store link directly.
https://www.companycasuals.com/deltahawks/b.jsp?id=125&ln=-125
With that update, let's look at the week ahead:
MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: Boathouse - Marshall Hills - "Straight Flush" Tempo

• 10/15min for warmup/cool down to & from Marshall Hill
• Drills @ Marshall Hills
• "Straight Flush" Tempo, Cards 1-6
  • Draw 4-6, Minutes @ Tempo
  • Draw 1-3, Minutes @ a little faster.
• Cool Down back to Boathouse.
• Strength @ Boat House

WEDNESDAY: REST & Stretch
THURSDAY:

• REST for W/Y
• G/B: 3-5 easy miles
• 6 Strides after your run

"FLOCK FRIDAY": Tempo at the Swamp.

• 10/15 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• Alternating Tempo pace on Swamp @ Finger, and then Moderate.
• W/Y/G - 20min
• B - 25min
• Strength at Boathouse

SATURDAY: Rest
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 5-6 miles
• All - 6 Strides after your run.

Let's have a great week!
Run Tough,


Coach Phil.