The freshmen are all moved in and now we await the upperclassmen later this week. We're excited to get started with practice next week even as uncertainly continues to swirl around us. There will be a lot to go over regarding covid protocols and we continue to stress how individual responsibility and team accountability are so important.
Make sure you are on top of everything and managing your obligations this week. It's important that you also have a solid week of training. Make sure you get the medical paperwork and the compliance forms done early 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, only do one workout, either Tue or Wed (whichever works best for you), then do your long run on Saturday. Moving into a new training phase, you can choose either of the recommended workouts 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 than) 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 we don't start official practice until next week, coaches will not be in attendance during the workout. But it would be beneficial to send your workout results as it will help to structure workout paces going forward.
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