Week 3 Groups

Group 1 Daniel, Delaney, Anran, Anjali
Group 2 Lucca, Evan, Charlotte, Hajar, Marianne, Angelina, Nive, Serenity, Rex, Tomio
Group 3 Emery, Jackson, Alex

Monday 2/23

Group 1 1.5 Mile WU
8-9 x 400 @ v02 max pace w/ 200m jog
5 x 80m finishers with spikes
10 - 20 min cd
Group 2 1 - 1.5 Mile WU
7-9 x 400 @ v02 max pace w/ 200m jog
5 x 80m finishers with spikes
10 - 20 min cd
Group 3 1 Mile WU
6 x 400 @ v02 max pace w/ 200m jog
5 x 80m finishers with spikes
10 min cd
Pace Groups Tomio - 1:22 (9)
Daniel - 1:22 (9)
Lucca - 1:25 (8)

Evan - 1:28 (8)
Delaney - 1:29 (8)
Anran - 1:30 (8)

Anjali - 1:36 (8)
Nive - 1:37 (8)
Serenity - 1:39 (8)
Charlotte - 1:40 (8)
Hajar - 1:40 (8)
Alex - 1:40 (6)

Marianne - 1:45 (7)
Angelina - 1:46 (7)
Rex - 1:46 (6)
Jackson - 1:46
Emery - 1:50 (6)

Tuesday 2/24

Group 1 45 Long Recovery Run
Core Workout
Group 2 + 3 35 - 40 Long Recovery Run
Core Workout

Wednesday 2/25

All 6 x 8 Seconds Hill Sprints
30 min easy

Thursday 2/26

Group 1 20 Minute Tempo
3 x 150 with spikes @ 400 pace w/250 walk recovery
1 Mile cd
Daniel - 6:30
Delaney - 7:04
Anran - 7:09
Anjali - 7:43
Group 2 15 - 20 Minute Tempo
3 x 150 with spikes @ 400 pace w/250 walk recovery
1 Mile cd
Tomio - 6:28
Lucca - 6:46
Evan - 7:01
Nive - 7:52
Serenity - 7:59
Charlotte - 8:09
Hajar - 8:10
Marianne - 8:38
Angelina - 8:44
Rex - 8:45
Group 3 10 - 15 Minute Tempo
3 x 150 with spikes @ 400 pace w/400 walk recovery
1 Mile cd
Emery - 9:11

Friday 2/27

Prerace 30 Minute Recovery Run
8x100 Strides
Not Racing 40 Minute Recovery Run
4x100 Strides

Saturday 2/28 (Black and Gold)

Group 1 2 Mile Warmup
600 - 300 - 100
2 Mile cd
Group 2 1.5 Mile Warmup
600 - 300 - 100
1.5 Mile cd
Group 3 1 Mile Warmup
600 - 300 - 100
1 Mile cd
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