We will once again offer practice Monday through Saturday this week, with Monday-Friday in City Park and Saturday at a sight to be determined. We only have three weeks till official practices begin, so if you haven’t been attending practice, we highly encourage you to start doing so!

Thursday, we will be joined by former professional distance runner Katie Follett (formerly Katie Mackey), who will be talking about the mental performance coaching services she offers! Katie was a standout athlete at both the collegiate and professional level, and we are so excited to have her! Here are a few of her personal bests:

800m 2:01.2 (Portland 2015)

1500m 4:03.8 (Prefontaine DL 2015)

Mile 4:23 (5th Ave Mile 2016) 

3000m 8:43.1 (NYRR Millrose 2018)

5000m 15:04.7 (Payton Jordan 2014)

Training Plan This Week: (Level 1 = 1st year of high school running, Level 2 = 2nd year of high school running, Level 3= 3rd year of high school running, Level 4 = 4th year of high school running). (This will also be based off training experience and injury history).

Monday: (Mile High Loop)

10-15 minute warmup
(Regroup on jog)
Level 4: 6x 3:30 @ Threshold with 75 second jog. 3 mins rest, 6×20 seconds on w/ 60 second recovery jog. (50-55 mins total)
Level 3: 4-5x 3:30 @ threshold, 75 second jog. 3 mins rest. 6×20 seconds on w/ 60 second recovery jog. (45-50 mins total)
Level 2: 3-5x 3:30 @ threshold, 75 second jog. 3 mins rest. 5×20 seconds on w/ 60 second recovery jog. (40 mins total)
Level 1: 3-4x 3:30 @ threshold, 75 second jog. 3 mins rest. 4-5×20 seconds on w/ 60 second recovery jog. (30-35 mins total)

5-10 min cooldown.

Strength Training

Tuesday: (Towards Manuel: 23rd to High to 26th?)
“Jumpies”
4-8x 10 second hill sprints.

Level 4: 40-45 minutes
Level 3: 35-40 minutes
Level 2: 30-35 minutes
Level 1: 25-30 minutes

Wednesday: (Towards Cheesman) (Bring Spikes)
Level 4: 55 mins + 5 x 25 second strides (in spikes)
Level 3: 45-50 + 5×25 second strides (in spikes)
Level 2: 40-45 + 5×25 second strides (in spikes)
Level 1: 30-35 + 5×25 second strides (in spikes)

Thursday: Katie Follett Talk

(Mile High Loop)

10-15 minute warmup
(Regroup on jog)
Level 4: 10-7-3 (Sub threshold, threshold, to 10k effort) w/ 2 min Recovery jog (8 min walk) 4×30 on/90 walk (55 total)

Level 3: 10-7-(optional 3) (Sub threshold, threshold, to 10k effort) w/ 2 min Recovery jog (8 min walk) 4×30 on (1600/800 effort)/(90 walk (45-50 total)

Level 2: 10-5- (optional 3) (Sub threshold, threshold, to 10k effort) w/ 2 min Recovery jog (8 min walk) 4×30 (1600/800 effort) on/90 walk (35-45 total)

Level 1: 10- (optional 5). (Sub threshold to threshold effort) w/ 2 min Recovery jog (8 min walk) 4×30 on (1600/800 effort) /90 walk (30-35 total)

5-10 minute cooldown + Strength Training

Friday: (17th Ave)

“Jumpies”

Level 4: 45 mins + 7-8 barefoot strides
Level 3: 35-40 mins + 7-8 barefoot strides
Level 2: 30-35 mins + 7-8 barefoot strides
Level 1: 25-30 mins + 6 barefoot strides

Saturday: Long Run

Level 4: 85 + 4 20 second strides (or +5 of longest run of the summer)
Level 3: 70-75+ 4×20 second strides (or +5 of longest run of the summer)
Level 2: 60-70 + 4×20 second strides (or +5 of longest run of the summer)
Level 1: 45-60 + 4×20 second strides (or +5 of longest run of the summer)

Sunday: Level 4: Off day or 20-30 minutes easy.
Level 3: Off
Level 2: Off
Level 1: Off

Go Angels!