Week 9 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 4/6 (Spring Break Begins)

Group 1 2 Mile Warmup
1 Mile @ Threshold w/5 min rest
2 sets of (400-300-200 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 (400-300-200 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 (400-300-200 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 Lucca - 5:45/64/48/32/62/46/31
Tomio - 5:49/63/47/31/61/46/30
Daniel - 5:52/62/46/31/60/45/30

Evan - 6:11/65/48/33/63/47/31
Delaney - 6:17/66/49/33/64/48/32
Anran - 6:21/70/52/35/68/51/34

Alex - 6:32/74/55/37/72/54/36
Anjali - 6:50/73/55/36/71/53/35
Rex - 6:50/74/55/37/72/54/36
Jackson - 6:56/75/56/37/73/54/36
Hajar - 7:01/76/57/38/74/55/37
Nive - 7:01/78/58/39/76/57/38
Serenity - 7:05/81/61/40/79/59/39
Charlotte - 7:14/75/56/37/73/55/37

Marianne - 7:28/80/60/40/78/58/39
Angelina - 7:33/81/60/40/79/59/39
Michael - 7:33/81/60/40/79/59/39

Tuesday 4/7

Group 1 + 2 60 Minute Recovery Long Run
Core Workout
Group 3 50 - 55 Minute Recovery Run
Core Workout

Wednesday 4/8

Group 1 + 2 2 Mile Warm-Up
6 x 11s Hill Sprints
2 Mile Easy
Group 3 2 Mile Warm-Up
6 x 11s Hill Sprints
1 Mile Easy

Thursday 4/9

Racers 20 Minute Pre-Race w/ 8 strides or 4 Strides + 2x200 @ goal race pace with walking lap rest
Non-Racers 20 Minute Tempo Run + 3 x 150 at Finishing Pace with spikes

Friday 4/10 (Arcadia Invitational)

Racers 20 Minute Pre-Race w/ 8 strides or 4 Strides + 2x200 @ goal race pace with walking lap rest
Non-Racers 30-40 Minute Easy Run

Saturday 4/11 (Arcadia Invitational)

Arcadia Meet Plan
Non-Racers Day Off
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