This Week

Quick reminder- Camp deposits are due the first week of May! Also, I just read about a track meet in Tupelo for ages 9-13 on May 15th. I am going to check on the prices, etc. and get back to you. If it is reasonable, I would really like for Spartans in that age range to participate.

Group 4 has gotten up to about 18-20 miles per week. I am going to hold this group there for a few weeks while group 3 catches up. The goal for group 4 is a peak mileage level of around 35 miles per week... right around running camp. We have plenty of time to get there, and so I would prefer to go about it very gradually, allowing for adaptations.

Remember, Group 1, your goal is to be able to run 3 miles in 30 minutes. The first goal is to run 30 minutes without walking. The second goal is to pick up your pace and get the 3 mile distance within that 30 minutes. When you do that, LET ME KNOW.

Also, if you are running on FRIDAY NIGHT, swap Friday and Saturday. You can take a rest day on Saturday.

MONDAY: Core workout #1
Group 1- 30 minutes
Group 2- 3 miles
Group 3- 5 miles
Group 4- 6 miles
Group 5- Forrest, depends on your knee... 8 if you're fine.

TUESDAY: Practice at 3:30, Ballard Park. We might just make practice a little more interesting this week.

WEDNESDAY:
Group 1- Rest
Group 2- Rest
Group 3- Rest
Group 4- 2 miles
Group 5- 3 miles

THURSDAY: Strength workout #2
Group 1- 30 minutes
Group 2- 3 miles
Group 3- 4 miles
Group 4- 5 miles
Group 5- 7 miles

FRIDAY: Core Workout #2
Groups 1-5 Rest

SATURDAY: Optional Strength workout #1
Group 1- 30 min.
Group 2- 3 miles
Group 3- 3 miles, pick up the pace for the last 10 minutes
Group 4- 3 miles, pick up the pace for the last 10 minutes
Group 5- 4 miles, pick up the pace for the last 10 minutes