Week 10 Groups

Group 1 Anjali, Delaney, Hajar, Kamila, Tomio
Group 2 Anne, Charlotte, Imri, Tyler
Group 3 Andrew, Asher, Claire, Dev, Drake, Shayna, Sofia
Group 4 Citlali, Dayanara, Jenelle

Monday 4/14 (Spring Break Begins)

Group 1 + 2 4 sets of 400 @ 1600 goal pace + 200m jog + 200 @ 800 goal pace + 200m jog + 20 min cd
Tomio - 72/32
Tyler - 77/33
Imri - 78/32.5
Delaney - 80/33
Kamila - 85/37
Hajar - 88/37
Anjali - 89/38
Anne - 90/39
Charlotte - 95/39.5
Group 3 4 sets of 400 @ 1600 goal pace + 200m jog + 200 @ 800 goal pace + 200m jog + 15-20 min cd
Andrew - 85/34
Asher - 87/37
Dev - 93/41
Drake - 94/42
Sofia - 97/43
Shayna - 98/41
Claire - 98/43
Group 4 3 sets of 400 @ 1600 goal pace + 200m jog + 200 @ 800 goal pace + 200m jog + 15-20 min cd
Jenelle - 105/49

Tuesday 4/15

Group 1 60 Minute Recovery Long Run
6 - 8 Miles
Group 2 55 Minute Recovery Long Run
5.5 - 7 Miles
Group 3 50 Minute Recovery Long Run
5 - 6.5 miles
Group 4 45 Minute Recovery Long Run
4 - 5 miles

Wednesday 4/16

Group 1 + 2 6 x 12s Hill Sprints
30 - 40 Minute Easy Run
4 - 6 Miles
Group 3 6 x 12s Hill Sprints
30 - 40 Minute Easy Run
3 - 5 Miles
Group 4 6 x 12s Hill Sprints
20 - 30 Minute Easy Run
2 - 3 Miles

Thursday 4/17

All Race Simulation
200 @ goal 800 pace + 1 min rest + 400 @ 1st lap goal split + 1 min rest + 200 @ finishing pace + 20 minute cd
Delaney - 33/64
400 @ goal 1600 pace + 2 minute rest + 800 @ current 1600 pace + 2 min rest + 200 @ goal 800 pace + 2 min rest + 200 @ finishing pace
Tomio - 71/2:26/31.5

Friday 4/18

All Racers 10-20 Minute Pre-Race w/8 strides or 4 Strides + 2x200 @ (1st 200 goal split) with walking lap rest
Delaney - 33
Non Racers 30 - 40 Minute Run

Saturday 4/19 (Mt Sac Relays)

Meet Plan
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