Week 3: Off to the Races

Welcome all the new Hawks to Week 3 and the beginning of increasing our intensity.  The coaches are so excited for the season to come, and to see how strong and fast we can get our athletes.  The last two weeks have been the ramp up - now we start the real work.

Our second meet of the season is this Saturday in Folsom at the Josh Ruff Memorial Invitational. We have registered all our athletes for the meet - if you don't think you can make it please let us know.

Now that we have established our dominance in the region, boy's team will be in the crosshairs of all the other teams out there hoping to bring home the championship trophy.  Our girl's team will look to improve with the addition of a number of new and returning Hawks.  Should be very exciting!

Following is the week's schedule:

Monday - Marshall Hills

• 10min Warm Up & Cool Down
• 600m intervals
  • White Group: 2
  • Yellow Group: 3
  • Gray Group: 4
  • Black Group: 5
• 2min Rest in between.

Tuesday - Rest & Stretch

Wednesday - On your own.

• White and Yellow: Rest & Stretch
• Gray and Black: Easy Run, 3-4 miles

Thursday - Marshall Hills Tempo Run

• 20 min cut-down tempo run. Begin run at tempo - pace, with pace pick-ups every 5 minutes. 
  

Friday - Rest & Stretch

Saturday - Josh Ruff Memorial XC race. 

• Middle School/Club race - 1.5 miles
• Races begin at 9, please arrive by 7:45am
  
• Details on Team App
  

Sunday - Easy Run

• White: 2 miles
• Yellow: 3 miles
• Gray: 4 miles
• Black: 5 miles
• All Groups - 6 Strides after your run.

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