Week 4: Whoa... Hawks are Flying!

 WHHHAAATTTT!!!!!! Have you seen these Hawks flying!!!???  We have an exciting team this year and I am already seeing improvement in our athletes.  Let's keep up the good work.  The best thing our athletes can do right now is show up consistently and show up with good attitudes ready to work hard.  I am seeing it, and the results are being seen in the workouts.  Let's celebrate another great week and enjoy the hard work we put into Week 4. We have a strong workout plan this week.


MONDAY: Rest, feel free to enjoy some stretching as well.
TUESDAY: Lake Loop "Power Laps"

• 10min for warmup/cool down to & from Lake Loop
• Drills at Lake Loop
• Lake Loop Repeats at Tempo+, 2min rest
• W- 2x, Y- 3x, G-3/4x, B-4/5x
• Cool Down and Strength

WEDNESDAY: REST & Stretch
THURSDAY:

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

"FLOCK FRIDAY": Marshall Cutdown

• 10/15 min Warmup/Cool Down to/from Marshall Hills
• Drills at Marshall Hills
• 20 MIN Cutdown, Every 5min increase the pace.
  • Tempo [-]; Tempo; Tempo+, Tempo++

SATURDAY: Rest
SUNDAY: POD WORKOUT - Easy run

• W: 2 miles
• Y: 3 miles
• G: 4 miles
• B: 5-6 miles
• All - 7 Strides after your run.

Let's have a great week!
​#WhoFlysWeDo
Run Tough,
Coach Phil.