Training Plan for week of 9-21-20:
Two groups this week as some of the distance group is taking a little non-team related trip. Group White could also be called Group Pink Shorts, but that would be weird.
Morning Run: 20 to 40 minutes easy run- Nice and easy nothing crazy!(Optional)
Evening: Easy longer run @ practice today 40 to 70 minutes easy
Group Black: Hill Repeats with easy jog back and forth. Short Hills 4 to 8 at a hard Tempo Pace
Group White: 40 to 60 Minutes Easy in the AM (Optional) than 60 to 80 minutes in the PM all easy after second run strides and core
Morning: 30 minutes easy run, strides, Core. (Optional)
Group Black: Easy Run at Practice 20 to 30 minutes than CORE and Rolling
Group White: 4 x 1200 or 4 x 3:30 with 2 minutes rest with a 2 mile warm up and cool down
Group Black: Up tempo 1 minute cut downs getting farther each minute from the same starting place
Group White: Morning Run 40 to 60 minutes (optional) then 40 to 60 minutes in the PM along with strides or 150’s Core and rolling.
Practice @ 9:00 AM at the Track: Easy Day and we will see how the week goes
Group White: Saturday CUT DOWNS 1200, 1000, 800, 600, 400, 200, with 2 minutes rest between each interval which equals a 200 meter jog. 1200 starts at race pace and each interval gets faster until hard pace at the end under control but fast. Sunday is a day off and you should watch F1 because it is awesome.
Group Black: Long Run 50 to 70 minutes easy with strides one day than on day off.
*****Keep checking the Air Quality before you run***********
KEEP CHECKING TO SEE IF YOU ARE ON THE CORRECT PACE!