Week 12
Week 12 Groups
| Group 1 | Matt, Kaitlyn, Delaney, James |
| Group 2 | Laurel, Irene, Charlotte, Elizabeth |
Monday 4/29
| Group 1 | 2 sets of (500 @ 1200 pace + 100m jog + 300 @ 800 pace + 100m jog + 200 @ 400 pace) w/full rest + 2x200 @ finishing pace w/3 min rest + 20 min cd Matt - 1:22/0:45/0:26 James - 1:23/0:46/0:27 Kaitlyn - 1:28/0:48/0:28 Delaney - 1:38/0:54/0:30 |
| Group 2 | 1 sets of (500 @ 1200 pace + 100m jog + 300 @ 800 pace + 100m jog + 200 @ 400 pace) w/full rest + 2x200 @ finishing pace w/3 min rest + 20 min cd Charlotte - 1:45/0:56/0:32 Elizabeth - 1:43/0:56/0:32 Irene - 1:43/0:58/0:35 Laurel - 1:50/0:58/0:33 |
Tuesday 4/30
| Group 1 | 60 Minute Recovery Long Run |
| Group 2 | 50 Minute Recovery Long Run |
Wednesday 5/1
| Group 1 | 6 Hill Sprints + 30 minute steady run (~2-2:30 slower than mile pace) |
| Group 2 | 6 Hill Sprints + 20 minute steady run (~2-2:30 slower than mile pace) |
Thursday 5/2
| Group 1 | 40 Minute Easy Shakeout Run + 8 30-40-30 |
| Group 2 | 30 Minute Easy Shakeout Run + 8 30-40-30 |
Friday 5/3
| All Groups | 20 Minute Pre-Race w/ 4 Strides + 2x200 @ goal 800 pace with walking lap rest |