Week 4: Strong & Fast

What a great weekend!  There were so many great races and strong efforts.  Please check out the race recap that coach Eric posted for a great review.  We have a break in races until next week which gives us a chance to work hard this week and make some large gains as a team.


One note about TEAM.  For the uninformed, people believe that cross country is an individual sport.  As we've seen in the past two weeks, it clearly is not.  WE are a flock of Hawks.  We train hard together, we race hard together, and we win together.  We are a TEAM.  Whether you are First place, 5th place, a displacer in 7th, or you are a teammate holding your team accountable at practice and inspiring your fellow athletes, WE ARE A TEAM.  I cannot share enough about how proud I am of this team.  Let's continue to build our team and run tough!  Great work!


Here's this week of workouts below. PLEASE complete all workouts and please update your Strava account.


Monday - Marshall Hills (meet at Boathouse)

• 10min Warm Up & Cool Down
• Marshall Hills 800 Intervals
  • White & Yellow: 2-3 x 800
  • Grey: 4 x 800
  • Black: 6 x 800
• 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 - Locke Hills - (Meet at Stonegate Elementary)

• 10 min WU/CD
• Fartlek 1:1 Tempo/Easy
• White & Yellow: 20 min run
• Gray & Black: 25min

Friday - Rest & Stretch


Saturday - LONG Easy Run.

• Find a friend, Find some hills, enjoy the weekend.
• White: 3 miles
• Yellow: 4 miles
• Grey: 5 miles
• Black: 6 miles
• ALL: 6-10 Strides afterwards and Stretch.

Sunday -REST


Run Tough,
Coach Phil.