Team workouts will be held from Monday, April 17 to Friday, April 21 at 4pm on the track.
Coach Irina will be at the track on Wednesday and Friday to work with you.
Distance workouts are as follows:
- Monday: Ladder Down. After a warm up, open with a 1600. 400m jog recovery. 1200m; 400m jog recovery. Then 5×400 with ~150m jog recoveries to get 4800m, with a challenge to bring this to 7×400 total/5600m. We want to make each interval a little faster pace than the one before, so manage yourself. Strides, a 10 minute cool down, and core.
- Tuesday: Maintenance. I’m going to suggest Matadors Point. Core.
- Wednesday: Long Run. Up and Over, or Up and Over + Garrod’s Gates. Pick up for one mile from where Regnarts intersects with Lindy. Try to go at a pretty hard tempo pace from that intersection until you get to Kennedy/Hyannisport. This is about one mile (follow the purple dots) and that pick up should feel outstanding! Core with a lot of legs–squats, lunges, mule kicks.
- Thursday: Maintenance. I’m going to suggest you run to Monta Vista park, drill, run the Palm tempo route at conversational pace, extending the run to add on Phar Lap. Core.
- Friday/Saturday: A little bit of runners’ choice. One day, treat as a pre-race day EXCEPT make the warm up longer than usual–20 minutes of jogging–and make sure to get a full ten minutes of jogging after your strides. The other day, 8×300 with 100m jog, then 4×200 with 45 second recoveries. Make the 200s pretty hard but not soul-destroying. I’d do pre-race on Friday and the workout on Saturday, but I want you to plan around when you will have friends around you to run if you can.
See you on Monday to prep for Leagues!
