Week 5
Week 5 Groups
| Group 1 | Daniel, Lucca, Tomio, Anran, Delaney, Anjali, Charlotte, Hajar |
| Group 2 | Evan, Marianne, Angelina, Nive, Serenity |
| Group 3 | Rex, Jackson, Alex, Michael, Emery |
Monday 3/9
| Group 1 | 1 Mile Warm-Up 4 - 5 x 1000 @ CV Pace w/90s rest 5 - 10 minute rest 4 x 300 @ 1600 -> 800 pace w/200 jog recovery 1 Mile cd |
| Group 2 + 3 | 1 Mile Warm-Up 3 - 4 x 1000 @ CV Pace w/90s rest 5 - 10 minute rest 4 x 300 @ 1600 -> 800 pace w/200 jog recovery 1 Mile cd |
| Pace Groups | Tomio - 3:40(5)/56/53/50/47 Daniel - 3:40(5)/57/54/51/48 Lucca - 3:50(4)/58/55/52/49 Evan - 3:58(4)/58/55/52/49 Delaney - 4:00(4)/60/57/54/51 Anran - 4:05(4)/61/58/55/52 Anjali - 4:20(4)/66/63/60/57 Nive - 4:25(3)/67/64/61/58 Serenity - 4:28(3)/68/65/62/59 Charlotte - 4:32(4)/69/66/63/60 Hajar - 4:32(4)/69/66/63/60 Alex - 4:32(3)/67/64/61/58 Marianne - 4:46(3)/72/69/66/63 Rex - 4:48(3)/72/69/66/63 Jackson - 4:48(3)/72/69/66/63 Angelina - 4:48(3)/74/71/68/65 Michael - 4:48(3)/76/73/70/67 Emery - 5:00(3)/76/73/70/67 |
Tuesday 3/10
| Group 1 + 2 | 50 Minute Recovery Long Run Core Workout |
| Group 3 | 40 - 45 Minute Recovery Run Core Workout |
Wednesday 3/11
| Group 1 + 2 | 2 Mile Warm-Up 6 x 9s Hill Sprints 2 Mile Easy |
| Group 3 | 2 Mile Warm-Up 6 x 9s Hill Sprints 1 Mile Easy |
Thursday 3/12 (Dual Meet @ San Pasqual)
| Racers | Meet Plan |
| Non Racers | 20 Minute @ Tempo + 2 Min @ 3200 pace + 1 Min Recovery + 1 min @ 1600 pace + 30 sec Recovery + 30 sec @ 800 pace + 10 Min Cooldown Daniel - 6:24/5:30/5:00/4:20 Lucca - 6:37/5:40/5:10/4:24 Delaney - 6:56/6:00/5:24/4:32 Anjali - 7:37/6:40/5:54/5:06 Charlotte - 7:56/7:00/6:10/5:20 Hajar - 7:56/7:00/6:10/5:20 |
Friday 3/13
| Racers | 20 Minute Pre-Race w/4 Strides + 2x200 @ goal 1st lap pace with walking lap rest Daniel - 31 Lucca - 31.5 Delaney - 33 Anjali - 36.5 Hajar - 37.5 Charlotte - 37.5 Nive - 44 Serenity - 44 |
| Non-Racers | 30-40 Minute Easy Run |