Week 12
Week 12 Groups
| Group 1 | Anjali, Delaney, Hajar, Kamila, Tomio |
| Group 2 | Anne, Charlotte, Imri, Tyler |
| Group 3 | Asher, Claire, Dev, Drake, Shayna, Sofia |
| Group 4 | Amaka, Dayanara, Jenelle |
Monday 4/28
| Group 1 + 2 | 2 sets of (500 @ 1200 pace + 100m jog + 300 @ 800 pace + 100m jog + 200 @ 400 pace) w/5 - 10 minutes rest + 2x200 @ finishing pace w/3 min rest + 20 min cd Tomio - 1:27/0:48 Imri - 1:33/0:49 Tyler - 1:33/0:51 Delaney - 1:35/0:50 Kamila - 1:43/0:57 Hajar - 1:44/0:58 Anjali - 1:47/0:57 Anne - 1:48/0:59 Charlotte - 1:55/1:00 |
| Group 3 | 1 sets of (500 @ 1200 pace + 100m jog + 300 @ 800 pace + 100m jog + 200 @ 400 pace) w/5 - 10 minutes rest + 2x200 @ finishing pace w/3 min rest + 20 min cd Asher - 1:45/0:57 Dev - 1:52/1:00 Drake - 1:54/1:04 Sofia - 1:57/1:04 Shayna - 1:57/1:03 Claire - 1:58/1:06 |
| Group 4 | 2 sets of 2 x 200 w/1 min rest between reps + 5 min rest between sets |
Tuesday 4/29
| Group 1 | 55 Minute Recovery Long Run 5.5 - 7.5 Miles |
| Group 2 | 45 Minute Recovery Long Run 4.5 - 6 Miles |
| Group 3 | 40 Minute Recovery Long Run 4 - 5.5 miles |
| Group 4 | 35 Minute Recovery Long Run 3 - 4.5 miles |
Wednesday 4/30
| Group 1 + 2 | 20 Minute Pre-Race 6 x 14s Hill Sprints |
| Group 3 + 4 | 20 Minute Pre-Race 8 strides |
Thursday 5/1 (Dual Meet vs Mt Carmel)
Friday 5/2
| All | 30 - 40 minutes Recovery Run |
Saturday 5/3
| All | 30 - 40 minutes Steady State Run |