Week 7
Week 7 Groups
| Group 1 | Daniel, Lucca, Tomio, Delaney, Anjali, Charlotte, Hajar |
| Group 2 | Anran, Evan, Marianne, Angelina, Nive, Serenity |
| Group 3 | Rex, Jackson, Alex, Michael |
Monday 3/23
| Group 1 | 2 Mile Warmup 1 Mile @ Threshold w/5 min rest 2 sets of (3 x 300 1st set @ current 800 pace 2nd set @ goal 800 pace in spikes) w/3 min rest between reps/6 min rest between sets 1 Mile Cooldown |
| Group 2 | 1.5 Mile Warmup 1 Mile @ Threshold w/5 min rest 2 sets of (3 x 300 1st set @ current 800 pace 2nd set @ goal 800 pace in spikes) w/3 min rest between reps/6 min rest between sets 1 Mile Cooldown |
| Group 3 | 1 Mile Warmup 1 Mile @ Threshold w/5 min rest 2 sets of (3 x 300 1st set @ current 800 pace 2nd set @ goal 800 pace in spikes) w/3 min rest between reps/6 min rest between sets 1 Mile Cooldown |
| Pace Groups | Tomio - 5:49/48/46 Daniel - 5:52/48/46 Lucca - 5:58/48/46 Evan - Skip/50/48 Delaney - 6:26/51/49 Anran - 6:29/54/52 Alex - 6:54/55/53 Anjali - 6:58/55/53 Nive - 7:01/61/59 Serenity - 7:05/61/59 Hajar - 7:05/57/55 Charlotte - 7:14/57/55 Rex - 7:15/58/56 Marianne - 7:28/60/58 Angelina - 7:33/62/60 Jackson - 7:33/56/54 Michael - 7:33/63/61 |
Tuesday 3/24
| Group 1 + 2 | 55 Minute Recovery Core Workout |
| Group 3 | 45 - 50 Minute Recovery Run Core Workout |
Wednesday 3/25
| Group 1 + 2 | 2 Mile Warm-Up 6 x 10s Hill Sprints 2 Mile Easy |
| Group 3 | 2 Mile Warm-Up 6 x 10s Hill Sprints 1 Mile Easy |
Thursday 3/26 (Dual Meet @ Del Norte)
Friday 3/27
| Racers | 20 Minute Pre-Race w/ 8 strides or 4 Strides + 2x200 @ goal race pace with walking lap rest Tomio - 31 Evan - 31.5 Delaney - 32.5 Anjali - 36 Hajar - 36.5 Charlotte - 37 Nive - 38 |
| Non-Racers | 30-40 Minute Easy Run |