Week 5: Let's Get Fast!

​Last week ended with a VERY strong workout at Marshall Hills.  I am so proud of our hawks for their dedication to working hard and improving weekly.  This week is another week of training that prepares us for the track.


MONDAY: Rest, feel free to enjoy some stretching as well.


TUESDAY: 400 Repeats @ Swamp.

• 10min for warmup/cool down to & from Lake Loop
• Drills at Swamp
• 400 Repeats at Interval Pace, 90 sec rest
• W- 4-6x, Y- 8x, G-10x, B-12x
• 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": SWAMP MONSTER!

• 10/15 min Warmup/Cool Down to/from Swamp
• Drills at Swamp
• 25 MIN Tempo Run, Every Lap Include a Strength Exercise
  • 10 Pushups, 10 Burbies, Lunges, Supermans.

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!
Run Tough,


Coach Phil.