Week 8 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 3/30

Group 1 1 Mile Warm-Up
4 - 5 x 1000 @ CV Pace w/75s rest
5 - 10 minute rest
5 x 200 cut down starting @ 1600 pace w/200 jog recovery
1 Mile cd
Group 2 + 3 1 Mile Warm-Up
3 - 4 x 1000 @ CV Pace w/75s rest
5 - 10 minute rest
5 x 200 cut down starting @ 1600 pace w/200 jog recovery
1 Mile cd
Pace Groups Tomio - 3:40(5)/36/34/32/30/28
Daniel - 3:40(5)/36/34/32/30/28
Lucca - 3:50(4)/36/34/32/30/28

Evan - 3:58(3)/38/36/34/32/30
Delaney - 4:00(4)/39/37/35/33/31
Anran - 4:05(4)/40/38/36/34/32

Alex - 4:14(3)/43/41/39/37/35
Anjali - 4:20(4)/43/41/39/37/35
Nive - 4:25(3)/44/42/40/38/36
Rex - 4:28(3)/43/41/39/37/35

Serenity - 4:28(3)/45/43/41/39/37
Hajar - 4:32(4)/44/42/40/38/36
Charlotte - 4:32(4)/44/42/40/38/36
Jackson - 4:32(3)/44/42/40/38/36

Marianne - 4:46(3)/47/45/43/41/39
Angelina - 4:48(3)/48/46/44/42/40
Michael - 4:48(3)/48/46/44/42/40

Tuesday 3/31

Group 1 + 2 55 Minute Recovery Long Run
Core Workout
Group 3 45 - 55 Minute Recovery Run
Core Workout

Wednesday 4/1

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 4/2

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

Lucca - 6:07/5:12/4:47/4:16
Tomio - 6:12/5:16/4:51/4:16
Daniel - 6:15/5:18/4:53/4:08
Delaney - 6:46/5:43/5:17/4:24
Hajar - 7:41/6:24/5:57/5:04

Friday 4/3

Group 1 + 2 40 Minute Recovery Long Run
Core Workout
Group 3 30 - 35 Minute Recovery Run
Core Workout

Saturday 4/4

Group 1 30 - 40 minute recovery run
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