Though there is not regular school this week, it is still very important that athletes attend practice over the next week if they are able. Championship season requires us to be at our best, so we want to keep everything as consistent as possible. With that said, here is the practice schedule for the next few days:

Wednesday: 4:00 @ City Park

Maintenance Run w/ strides.

Level 4: 35-45 minutes w/ 6-8 20 second strides

Level 3: 30-40 minutes w/ 6-8 20 second strides

Level 2: 30-35 minutes w/ 6-8 20 second strides

Level 1: 25-30 minutes w/ 6-8 20 second strides

Thursday: 4:00 @ East’s Track

Jumpies, Maintenance + 4-6x 8 second hill sprints. (Those whose last race is next week can consider dropping down a level).

Level 4: 45-50

Level 3: 40-45

Level 2: 35-40

Level 1: 25-30

Friday: 4:00 @ City Park

Threshold workout (Consider dropping down a level if League is your final meet)

All: 10 minute warmup, 5-10 minute cooldown

Efforts: Sub threshold to threshold to 10k effort.

Level 4: 12-8-4 w/ 3 mins rejoining jog. 4×30 seconds @ 800/1600 effort, 1 minute jog.

Level 3: 12-8-(optional 4), 4×30 seconds on, 1 minute jog

Level 2: 12-8 (or 4), 4×30 seconds on, 1 minute jog

Level 1: 12-4 (or just 12) 4×30 seconds on, 1 minute jog

Saturday: Long run in the morning at a location to be determined with chocolate milk! Stay tuned for more details.

(Drop down a level if next week is your last race)

Level 4: 70-80 + 4 strides

Level 3: 65-70 + 4 strides

Level 2: 55-60 + 4 strides

Level 1: 45-50 + 4 strides

Sunday: Rest

Monday: 4:00 @ City Park

Final tune up workout before league (Details to be shared later)

Go Angels!