ANNOUNCEMENTS
APRIL TRAINING
OUTDOOR TRACK HAS STARTED
PRACTICE WILL BE M-Th @2:45, F@12:45pm
Spring Break-The goal is to be consistent as you can!!!
TEAM DINNER April 24th@5pm
SPRING PRACTICE SCHEDULE:
See below for meeting location
MONDAYS - 2:45pm
TUESDAY - 2:45pm
WEDNESDAYS - 2:45pm
THURSDAYS - 2:45pm
FRIDAYS - 12:45pm
SATURDAYS- Run on your own or with a group
Spring- WEEK 8 |
APR 14-APR 19 |
APRIL 14th 2:45pm FULL TEAM LAP EASY/AVG Warmup/Plyos
Announcements Abs Beginner- 4miles + strides
Intermediate- 5miles + strides Advanced- 6 miles+ strides |
APRIL 15th 2:45pm FULL TEAM LAP WORKOUT/PREMEET Warmup/Plyos
Announcements MYRTLE!!! Speedier reps on the track for those not racing on Wednesday 1 mile additional warmup and strides 2-3x(600@2 mile,400@mile, 200 fast) rest-2min/90s, 3 min between sets intermediate-2 sets Advanced-3 sets Those racing on Wednesday- 30 min easy/avg + 4 strides |
APRIL16th 2:45PM FULL TEAM LAP RACE/ RECOVERY -Warmup/Plyos
-Announcements Myrtle Racers- you will be excused at 1pm, the bus leaves at 1:30pm
Everyone else- Beginners-3 mile recovery pace run Intermediate-4-5 mile recovery run Advanced-5-6 mile recovery run |
APRIL 17th 2:45PM FULL TEAM LAP WORKOUT/ Recovery -Warmup/Plyos
-Announcements -Myrtle Easter bunny special-
additonal 5 min of warmup and strides 3x1200 @threshold 2minrest 3x400@mile 90 sec rest Those who raced- BEginner-4 miles recovery Intermediate-4-5 miles Advanced-5-6 miles recovery |
APRIL18th 12:45pm RECOVERY Beginner-4 miles recovery
Intermediate-5 miles recovery Advanced-5-6 miles recovery
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APRIL19th Davis Invite or RUN ON YOUR OWN OR WITH A GROUP LONG RUN RACERS- Arrive a minimum of 65 min before your race
-solid 13-15min warmup -plyos -spike up & stride out -Race -Cooldown to 5-6 miles on the day Beginner-45min- find a hilly route or do 6x30 sec hill sprints Intermediate /Advanced-55 min incorporate 8x30 sec hill sprints Advanced-65 min, incorporate 8x30sec hill sprints |
SPRING-WEEK 9 |
APR 21-APR 26 |
April 21st WORKOUT -Warmup/Plyos
-Announcments -Abs 1 mile additional warmup 3-4-Progressive 1200's (800@2mile pace,400@mile pace) 10 min cooldown |
April 22nd RECOVERY/PREMEET -Announcements
-Myrtle -Warmup/Plyos beg-4 miles
Intermediate-5 miles Advanced-5-6 miles PreMeet- 30 min plus 4 strides |
April 23rd DUAL MEET @ MTN RIDGE MEET/ WORKOUT -Warmup/Plyos
-Announcements -Abs Speedier reps on the track |
April 24th RECOVERY -Warmup/Plyos
-Announcements -Myrtle B-3 miles recovery I-4 miles recovery A-5 miles recovery |
April 25th EASY/AVG/ PREMEET -Announcements
-Warmup/Plyos -Abs B- 4 easy/avg
I-5 easy/avg A-5 easy/avg PreMeet-30 min + 4 strides |
April 26th INVICTUS MEET Long Run Easy/Avg pace
RACERS-
Normal warmup RACE Solid 30 min cooldown Beginners-45 min easy/avg Intermediate-55 min easy/avg + 4 strides Advanced-65 min easy/avg + 4 strides |
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