back to school v.2019

A busy week ahead but finally it's time to come back together as a team! Make sure you are on top of everything and managing your obligations well, it's important that you also have a solid week of training. In preparation for your return, make sure you get the medical paperwork and the compliance forms done before Thursday of this week. If you are unsure about anything, text or call one of your coaches asap.

Because of the busy week with travel, move-in, and meetings, etc, we will only do one workout, either Tue or Wed (whichever works best for you), then do our long run on Saturday. You can choose either workout listed below. For either workout you will need to consult the pace chart included as a tab with your annual training plan (or use the one provided below). Determine a very conservative and honest estimate of your current 5k fitness. Then looking at the pace chart, select the 5k level one below (i.e. slower) your estimate. Use this level to determine your 80% pace or your 85% pace.

Tempo run at 80% (women = 5-6 miles / men = 7-8 miles), then 4 x 20" fast strides with slow walk back recovery (start 80% a little slower than desired pace, then gradually work your way to desired pace)
OR...
85% threshold 1600's + 1 x rep @ 5k pace, so...
women = 3 x 1600 @ 85%, r= 1' + 5' jogging + 1 x 1200 @ 5k
men = 4-5 x 1600 @ 85%, r= 1' + 5' jogging + 1 x 1600 @ 5k

Read that as 1600s @ 85% with 1 minute recovery, then 5 minutes jogging, then 1 x effort at 5k pace. Make sure you understand the workout, if you have questions, contact us.  These workouts should be done in the morning. Since this is not an official mandatory practice, coaches will not be in attendance during the workout.

Outline of schedule for the week (you should have email with more details):

FRESHMAN                                

THU - move-in
FRI - Jump Start Jackets program from early AM through 4:30 PM; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - physicals at 8:00 AM; team academic/compliance meeting at 2 PM; Convocation at 5:00 PM
MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920

UPPERCLASSMEN
THU - move-in
FRI - bloodwork at 7:30/8:00 AM; team lunch/leadership/social at 12 noon; team dinner at 6:30 PM
SAT - long run on own in AM; team lunch at 12:30 PM; team meeting at 1:30 PM; team dinner/social at 6:30 PM
SUN - team academic/compliance meeting at 2 PM

MON - fall semester classes begin; lunch in Edge Dining Hall 10:30 AM to 2:00 PM
TUE - first official practice at 6 AM! #TSN1920