cinco de mayo

For Saturday, May 5

OFF or light run

For Sunday, May 6

easy distance run
women= 5-6 miles
(EL= 8-10 miles)
mmd= 5-6 miles
men's distance= 6-8 miles
*team banquet at 1:00pm at Hotel & Conference Center
See you there!

Monday, May 7 - practice time is 9:30am

friday fellowship

For Friday, May 4

NOTE: 6:00pm practice for everyone

1. mobility- hip crossover, scorpion
2. dynamic foot drills
3. 2 mile wu + 3 x 40m starts
4. workout

m800:
3 x 200, r= 2' + 3 x 200, r= 3'

m1500-m3kSC-5k:
3 x 300 + 1 x 800 + 3 x 200, r= 300j, 5', 200j; v= current 1500 best

w1500:
3 x 300 + 1 x 800 + 1 x 600 + 3 x 200, r= 300j, 5', 5', 200j; v= 1500GP

w5000:
7 x 800, r= 1'; v= 5000GP and faster

(m&w3kSC - waterjump practice)

5. 2 mile cd + yoga stretching

friday practice time

For everyone:

6:00pm

workouts to be posted later...

thursday respite

for Thursday, May 3

NOTE:
we will be at the track at 3:30pm, come if you want or run on your own whenever it fits your schedule best...morning is recommended. Check back tomorrow night for Friday workout time(s).

1. mobility- leg swings
2. foot drills
3. distance run (run as you feel, easy or uptempo)
women= 4-6 miles
mmd= 4-6 miles
men's distance= 6-8 miles
4. light strides on grass
5. downward dog

wednesday vs. the clock

For Wednesday, May 2

NOTE PRACTICE TIMES:
women & men's distance - 4:00pm
m800-3kSC - 4:30pm

1. mobility- iron cross, scorpion, leg swings
2. foot drills
3. workout

women:
5-6 mile easy run + 3 x 300 'light & fluid'

men's distance:
7 mile easy run + 3 x 300 'light & fluid'

m800-1500:
2 mile wu + 3 x 60m starts
1 x 800
3 mile cd

m3kSC:
2 mile wu + 2 x 80m starts
1200 + 1200 + 800 + 400 + 400, r= 4', 4', 3', 2'
2 mile cd

tuesday exam

For Tuesday, May 1

NOTE WORKOUT TIMES:
men @ 3:30pm or 4:30pm / women @ 4:30pm

1. mobility- hip crossover, scorpion
2. foot drills
3. workout

women:
2 mile wu + 4 x 30m starts
8 x 400, r= 400j @ 1500GP less 1-2"
2 mile cd + leg swings + barefoot walking

men's distance:
2 mile wu + 4 x 30m starts
3200 @ AT pace + 1 x 1600 hard, r= 4'
(or 8 x 400, r= 400j @ 1500GP less 1-2")
2 mile cd + leg swings + barefoot walking

m800-3kSC:
4-5 mile easy distance run
4 x light strides on grass + leg swings + barefoot walking

exam week!

Exam week is here - prepare well and perform well! As discussed last week, we'll be at the track at 3:30pm every day. Practice is OPTIONAL this week. If you're racing in two weeks, try your best to get to the track in the afternoon. If not, the workouts will be posted.

For Monday, Apr 30

1. mobility- hip crossover, scorpion
2. foot drills
3. workout

m800-3kSC:
2 mile wu + 4 x 30m starts
8 x 200, r= 300j @ 31-32 (no faster)
2 mile cd + yoga stretching

women:
4-5 mile quality distance run
4 x 120m ins & outs
yoga stretching

men's distance:
6 mile easy distance run
4 x 120m ins & outs
yoga stretching