back to school v.2018

A busy week ahead but finally it's time to come back together as a team! Make sure you're 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.

For the workouts this week you'll 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 for Tuesday and your 85% for Friday:

Tue: 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)

Fri: 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 workout, if you have questions,  contact us.  These workouts should be done in the mornings. These workouts should be done in the morning, and we will have the track open at 6:00 AM on both Tue and Fri.  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                                  

MON - move-in and begin Jump Start Jackets orientation for all incoming
TUE-THU - run on own in morning, Jump Start Jackets program each day
(see schedule below for full team)

FULL TEAM
THU - upperclassmen move-in
FRI - run on own in morning, team lunch/leadership/social at 12 noon, team dinner and bowling at 6:00 PM
SAT - long run on own in AM, team lunch at 1:00 PM, team meeting at 2:00 PM, team dinner/social at 6:00 PM
SUN - physicals in early AM, easy run on own, team academic/compliance meeting at 2 PM

MON - fall semester classes begin, Total Person Program Welcome Back Event at 6:00 PM
TUE - first official practice at 6 AM!