RE-GROUPING/ This week's running

Ok, everyone, it is time for new groups. Instead of listing everyone, I am going to give general guidelines.

Group 1: Still working on running 3 miles under 30 minutes or 30 minutes w/o walking. (Do not worry if you are still in group 1... some of you have no intention of leaving group 1, and that is FINE! Remember, you are getting exercise and working on getting fit! Great job!)

Group 2: You CAN run 3 miles in under 30 minutes. You are either 6th grade or younger, OR you have JUST started running, OR you have recently gotten under 30 minutes for your 3 mile time.

Group 3: You can run 3 miles in under 30 minutes, and you have been able to for a while now. You are 6th grade or older. You have been running (CONSISTENTLY) since the beginning of spring practice.

Group 4: Experienced runners, grades 7-12, who have been running consistently for a while now. This is the varsity group. Groups 4 and 5 are holding steady on mileage until group 3 catches up. This will happen by the end of May, and you will be ready for summer training together.

Group 5: Forrest


SO, here are this week's workouts:6

Monday: Core workout #2
Group 1: 30 minutes
Group 2: 3 miles
Group 3: 3 miles
Group 4: 3 miles
Group 5: 3 miles

TUESDAY: NO PRACTICE!!! INSTEAD, THE NIGHT 5K IN RIPLEY WILL BE RUN AT 8:00 PM. IF YOU CAN JOIN US, GREAT! I AM PRETTY SURE ALL SPARTAN RUNNERS CAN PARTICIPATE FOR $15.

If you are not planning to participate in this 5K, then do your long run on Tuesday.

Wednesday:
Groups 1-4 Rest day

Thursday: Strength Training #1
Group 1: 30 minutes
Group 2: 3 miles
Group 3: 4 miles
Group 4: 4 miles
Group 5: 4 miles (b/c you are doing Gumtree, I think)

Friday: Core work #1
Everyone Rest

Saturday:
Group 1: optional 30 minutes
Group 2: 3 miles
Group 3-4: 3 miles