Week 4 - Purpose

​Each workout has a purpose. Most people run the same loop and the same pace time. Sadly the pace they find is often what we call junk mileage. Essentially its not fast enough to help your body improve and its not slow enough to allow your body to recover. A perfect recipe for injury.

Now that we are a few weeks in and we have a much better idea of our athlete's fitness level, interest level, experience, etc. We will continue to focus on consistency and executing each workout's purpose. And now we'll add grouping athletes by current fitness not age. Sunday we introduced our Yellow, White and Black groups. Obviously these are our team colors but more importantly this allow us to group the kids so that they have partners to run with and it will help us maximize improvement and minimize injury.

Week 4 (Feb. 18 - 24)
Monday
- All Groups: Rest Day (other sports ok)

Tuesday
Hawks Practice at 5:30pm at The Boat House
- All Groups: warmup, drills, workout, cooldown, stretch and strength
- 4 x 6 minutes fast, 60 seconds recovery.

Wednesday
-All Groups: Rest Day (other sports ok)

Thursday
- Yellow/White Group & All Kids New To The Sport: Rest Day (other sports ok)
- Black Group: Easy 3-4 miles

Friday
Hawks Practice at 5:30pm at The Boat House
- All ages: warmup, drills, workout, cooldown, stretch and strength
- Hilly Tempo at Marshall Hills. 
All groups: 20 minutes of 1 lap fast, 1 lap moderate

Saturday
- All Groups: Rest Day (other sports ok)

Sunday
Hawks Practice at 3:00pm at The Boat House
- All ages: warmup, drills, "LONG RUN", cooldown, stretch and strength
- Yellow: 3 Combined Loops
- White: 4-5 Combined Loops (we will inform each athlete if they are doing 4 or 5)
- Black: 5-6 Combined Loops (we will inform each athlete if they are doing 5 or 6)
- We are still really focused on consistent pacing and running steady the whole time.