Not sure if we'll have access to a track (MS meet @ Sioux Park) and not sure when I'll be back from the JV Meet, so go ahead and start this right after school.
The plan is a maintenance workout, leaving our big efforts for this weekend in Sioux Falls.
The workout starts with a threshold fartlek and then finishes with some race-pace type running to get the fast-twitch fibers ready for the speeds we'll encounter Friday/Sat.
Simeon, Alex, Grady, Sean, Joey
Hailey, Bri, Sierra, Gracie
20' Easy + Sprint Drills
3x (3:2) @ Threshold Effort (1600m PR + 60s)
Simeon ~5:10 pace/effort
Alex ~5:25 pace/effort
Grady, Sean & Joey ~5:45 pace/effort
Hailey & Bri ~6:10 pace/effort
Gracie & Sierra ~6:30 pace/effort
5x200m (or 30s) @ 3200-800m Rhythm
I'm not really concerned about time, just a cut-down of effort
Relaxed rhythm is most important
100m walk/100m jog recovery
1mi Easy
Caden, Matt
Lucia, AJ, Gracin
20' Easy + Sprint Drills
3x (3:2) @ Threshold (1600m est PR + 60s)
Caden & Matt ~5:45 pace/effort
Lucia, AJ, Gracin ~6:30 pace/effort
4x120m (or 20s) @ 800/400 effort w/ full recovery; this might be 3' of walking/jogging
* all of these can be roughly the same speed/effort
1mi Easy