Week 9
Week 9 Groups
Group 0 | Kaitlyn |
Group 1 | Irene, Olivia |
Group 2 | Kiana, James, Matt |
Group 3 | Arthur, Luke |
Group 4 | Charlotte, Kamila |
Monday 4/10 (Spring Break Starts)
Group 0 | 4 x 800 @ 3200 goal pace w/ 2 min rest + 20 min cd Kaitlyn - 2:40 |
Group 1 + 2 + 3 + 4 | 8 x 400 @ 1600 goal pace w/ 2 min rest + 20 min cd WO Group 1 James - 1:09 Matt - 1:10 WO Group 2 Luke - 1:20 Arthur - 1:22 WO Group 3 Olivia - 1:26 Irene - 1:26 WO Group 4 Kiana - 1:30 Charlotte - 1:32 Kamila - 1:32 |
Tuesday 4/11
Group 1 + 2 | 65 Minute Recovery Long Run |
Group 3 | 55 Minute Recovery Long Run |
Group 4 | 50 Minute Recovery Long Run |
Wednesday 4/12
Group 1 + 2 + 3 + 4 | 2 Sets of 4 x 200 @ goal 800 progression pace w/1+5 min rest + 20 min cd WO Group 1 Matt - 33/31/29/27 James - 34/32/30/28 Kaitlyn - 35/33/31/29 WO Group 2 Luke - 38/36/34/32 Arthur - 39/37/35/33 Irene - 40/38/36/34 Olivia - 40/38/36/34 WO Group 3 Charlotte - 42/40/38/36 Kiana - 43/41/39/37 Kamila - 44/42/40/38 |
Thursday 4/13
Group 1 + 2 | 45 Minute Recovery Run |
Group 3 + 4 | 40 Minute Recovery Run |
Friday 4/14
All Racers | 20 Minute Pre-Race w/ 8 Strides |
Non-Racers | 30-40 Minute Easy Run |
Saturday 4/15 (Jaguar Invitational + Mt Sac Relays)
Jaguar | Meet Plan |
Mt Sac | Meet Plan |