TO-DO List for Student-Athletes: 

Complete your Athlete Log

Reminder - EVERYONE Completes at Conference and EVERYONE competes at a Section Race

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MONDAY 

3:45-5:30pm Practice at Founder's Park

TUESDAY - CONFERECE MEET [EVERYONE RUNS] at Gale Woods Farm

Click Here for Meet Map

2:15pm Dismissal

2:30pm Bus departs De (Mauricio is driving) 

4:30pm Girls Race

5:10pm Boys Race

Awards to follow

Cool-down and stretch as a TEAM after your races.  We WILL stay for awards AS A TEAM 

WEDNESDAY 

12:30-2:00pm Practice at Founder's Park (depending on school release time)

2:15-3:30pm Team Grill Out 

THURDSAY 

8:00-9:15am Practice at Founder's Park

WORKOUT for those of you out of town:

Warm-Up: Drills + 5-10 min jog

Workout: 4-6 x 500m (or 2 min) at 5k RP with 2 min rest + 2 x 200m (or 45-60s) faster than 5k RP with 3 min rest.  

Cool-down: 5-10 min jog, leg swings + mobility 

***If you are doing the workout THURSDAY, 4 x 500 is plenty as we are still recovery from racing Tuesday.  If you are doing the workout FRIDAY or SATURDAY, you can shoot for 5-6 reps total if you are feeling pretty recovered.  If you are starting to fall off pace by 10-15 seconds on the 500 reps, skip to the 200's and call it a day

Click HERE for paces

FRIDAY

No organized practice, get in a 20-40 minute easy run on your own

SATURDAY 

Complete rest day

SUNDAY

Complete rest day

TOTAL WEEKLY MILEAGE (Approximate): 

L1: 12-19 miles

L2: 20-24 miles

L3: 25-30 miles

L4: 31-35 miles