Week 8
Week 8 Groups
| Group 1 | Delaney, Imri, Kamila, Tomio, Tyler |
| Group 2 | Anjali, Anne, Andrew, Asher, Hajar |
| Group 3 | Claire, Dev, Drake, Charlotte, Shayna, Sofia |
| Group 4 | Dayanara, Amaka, Jenelle, Citlali |
Monday 3/31
| Group 1 | 3 sets of (3 x 300) 1600/800/400 Pace 100m jog between reps 5 - 10 minutes rest between sets 20 minute cd Tomio - 54/48/42 Imri - 57/50/43 Tyler - 59/51/43 Delaney - 60/51/42 Kamila - 63/57/51 |
| Group 2 | 3 sets of (3 x 300) 1600/800/400 Pace 100m jog between reps 5 - 10 minutes rest between sets 20 minute cd Andrew - 60/52/44 Asher - 66/57/48 Hajar - 67/58/48 Anjali - 68/57/50 Anne - 68/59/50 |
| Group 3 | 2 - 3 sets of (3 x 300) 1600/800/400 Pace 100m jog between reps 5 - 10 minutes rest between sets 15 - 20 minute cd Dev - 70/61/54 Drake - 72/64/56 Charlotte - 73/60/51 Sofia - 73/66/58 Shayna - 73/63/59 Claire - 73/66/59 |
| Group 4 | 2 sets of (3 x 300) 1600/800/400 Pace 100m jog between reps 5 - 10 minutes rest between sets 10 - 15 minute cd Citlali - 82/76/70 Jenelle - 82/76/70 Amaka - 84/78/72 Dayanara - 84/78/72 |
Tuesday 4/1
| Group 1 + 2 | 55 Minute Recovery Long Run 5.5 - 7 Miles Core Workout |
| Group 3 | 45 - 55 Minute Recovery Run 4.5 - 6 miles Core Workout |
| Group 4 | 35 - 45 Minute Recovery Run 3 - 5 miles Core Workout |
Wednesday 4/2
| Group 1 + 2 | 6 x 11s Hill Sprints 30 - 40 Minute Easy Run 4 - 6 Miles |
| Group 3 | 6 x 11s Hill Sprints 30 - 40 Minute Easy Run 3 - 5 Miles |
| Group 4 | 6 x 11s Hill Sprints 20 - 30 Minute Easy Run 2 - 3 Miles |
Thursday 4/3
| Group 1 | 4 x 1000 @ Mile TH w/ 3:30 rest 3 x 150 finishers (recovery walk track back to start) 10 - 20 min cd Tomio - 3:17 Delaney - 3:34 Imri - 3:40 Tyler - 3:45 Kamila - 3:52 |
| Group 2 | 4 x 1000 @ Mile TH w/ 4:00 rest 3 x 150 finishers (recovery walk track back to start) 10 - 20 min cd Andrew - 3:52 Asher - 3:54 Hajar - 3:57 Anjali - 3:59 Anne - 4:00 |
| Group 3 | 3 - 4 x 1000 @ Mile TH w/ 4:00 rest 3 x 150 finishers (recovery walk track back to start) 10-20 min cd Dev - 4:09 Drake - 4:13 Charlotte - 4:17 Sofia - 4:17 Shayna - 4:18 Claire - 4:18 |
| Group 3 | 3 x 1000 @ Mile TH w/ 4:30 rest 3 x 150 finishers (recovery walk track back to start) 10 min cd Citlali - 4:45 Jenelle - 4:45 Amaka - 4:50 Dayanara - 4:50 |
Friday 4/4
| Group 1 + 2 | 40 Minute Recovery 4 - 5 Miles Core Workout |
| Group 3 | 35 - 40 Minute Recovery Run 3.5 - 5 miles Core Workout |
| Group 4 | 30 Minute Recovery Run 2 - 3 miles Core Workout |
Saturday 4/5
| ALL | Day Off |