Easter Break Workouts

Since many folks may be traveling for some, or all, of the Easter Break, so here is a workout plan that should be followed to stay in sync with the rest of the team.  It is important to maintain this work over break because our first meet is the Tuesday when we get back, and our own Webster Invitational follows on Saturday the 13th.

Fri 3/29

Distance Run: 3-5 miles - just get out the door...

Sat 3/30

Long Run: 4.5-10 miles (70 min limit) – first 2 miles easier than usual; last 2 miles near T pace

Sun 3/31

Happy Easter - enjoy a day off

Mon 4/1

Tempo Run or Cruise intervals (< 1 min recovery per mile)

Group 1-2: 3.5 miles T

Group 3-5: 3 miles T

Group 6: 2.5 miles T

Group 7: 2 miles T

Tue 4/2

Distance Run: 4-8 miles

Wed 4/3

RTR Workout

Group 1-5: 4x400R, 1 mi T, 4x400R

Group 6: 3x400R, 3/4 mi T, 3x400

Group 7: 3x300R, 3/4 mi T, 3x300R

Thu 4/4

Distance Run: 3-7 miles

Fri 4/5

Race pace workout - plenty of recovery, except before the final tempo interval

800: 1mi T, 2x400R, 4-6x200 @ 800 race pace, 800T

1500/1600: 1mi T, 4-6x400 @ 1500/1600 race pace, 800T

3000/3200: 1mi T, 3-4x800 @3000/3200 race pace, 800T

Sat 4/6

Long Run: 4.5-8.5 miles (60 min limit)

Sun 4/7

Make-up day – run what you missed during the week