GENERAL TRAINING PACES

* you'll notice a range on each of the workouts.  I'd start at the slow end all of the time and feel out each run/workout and progress to the faster end if you're feeling good. ​

Especially at this point, faster is not better. 

Boys Varsity (Top 10+ runners)

  • Endurance, Med-Long & Long Runs 8:10-7:40 

  • Tempo Runs 6:40-6:20 

  • LT Fartlek 6:10-6:00 

Girls Varsity (Top 10+ runners) & Boys JV

  • Endurance, Med-Long & Long Runs 9:20-8:45 

  • Tempo Runs 7:30-7:10 

  • LT Fartlek 7:00-6:50 

Girls JV

  • Endurance, Med-Long & Long Runs 10:10-9:30  

  • Tempo Runs 8:15-7:50 

  • LT Fartlek 7:40-7:30 

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

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Tel: 605. 605. 9820

coachjessecoy@gmail.com

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