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GroupMonTueWedThurFri SunMonTue
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Group A (Cade, Connor B, Aidan S, EJ)50-60 minutes easy + strides

or

40 easy + strides (if doing Time Trial)		15 min warm-up
1600m @ tempo
4 x 2:00 min Hard/ 2:00 min easy @ 3200m pace
4 x 150 @ 400m pace
15 min cool-down
(If doing next Time Trial on Tuesday May 19th)

or

10 x 30s/ on/ 1 min stand @ 3200--> 800m pace
(If doing next Time Trial on Friday May 15th)

or

Time Trial

40 mins50 minutes + 5 x strides (grass if possible) 15 mins warm-up
10 x 30s on/ 1 min stand @ 3200---> 800m pace
15 mins cool-down

or TIME TRIAL		50 minutes easyOff or Shakeout (or X-Train)40 mins easy + stridesFINAL TIME TRIAL
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Group B (TJ, Kellen, Alec, Sam T., Aidan M., Jayden, Graham, Cody, Braden, Lukas, John R., Jacob, Joey, Dylan, Connor W, Will M)35-40 minutes + strides

or

30 easy + strides (if doing Time Trial)		15 min warm-up
1600m @ tempo
3 x 2:00 Hard/ 2:00 min easy @ 3200m pace
3 x 150 @ 400m pace
15 min cool-down

or

Time Trial

30 minutes 40 minutes + 5 x strides (Grass if possible)15 mins warm-up
9 x 30s on/ 1 min stand @ 3200---> 800m pace
15 mins cool-down

or TIME TRIAL		30 easyOff or Shakeout (or X-Train)30 mins easy + stridesFINAL TIME TRIAL
4
Group C (Jacob N, Sam B, Tyler, Carter, Eric, Mari B, Brenna W, Zoe, Ellie, Marconi, Nick A, Alana, Berkey, Henry, Michael D) 30- 40 minutes + strides

or

20-30 easy + strides (if doing time trial)		15 min warm-up
1600m @ tempo
2 x 2:00 Hard/ 2:00 min easy @ 3200m pace
3 x 150 @ 400m pace
15 min cool-down

or

Time Trial

25 minutes 30 minutes + 5 x strides (Grass if possible)15 mins warm-up
8 x 30s on/ 1 min stand @ 3200---> 800m pace
15 mins cool-down

or TIME TRIAL		25 minutes very easyOff or Shakeout (or X-Train)25 mins easy + stridesFINAL TIME TRIAL
5
Group D (Aidan McGinty, Olivia, Alexandria, Maddy, Kseniya)25- 30 minutes + strides

or

20 easy + strides (if doing time trial)		15 min warm-up
1600m @ tempo
2 x 2:00 Hard/ 2:00 min easy @ 3200m pace
2 x 150 @ 400m pace
15 min cool-down

or

Time Trial

20 minutes20- 30 mins easy + 5 x strides (grass if possible)15 mins warm-up
7 x 30s on/ 1 min stand @ 3200---> 800m pace
15 mins cool-down

or TIME TRIAL		20-25 minutes very easyOff or Shakeout (or X-Train)20 mins easy + stridesFINAL TIME TRIAL
6
Group E (New Athletes)
20-30 minutes easy + strides15 min warm-up
6 minutes @ Comfrtoably Hard
2 x 2:00 Harder/ 2 min easy 3200m pace
4 x 20 seconds @ Sprint
15 min cool-down

or

Time Trial

REST DAY20 mins easy + 5 x strides (grass if possible)15 mins warm-up
6 x 30s HARD/ 1 min stand rest
15 mins cool-down

or TIME TRIAL		20 minutes very easyOff or Shakeout (or X-Train)20 mins easy + stridesFINAL TIME TRIAL
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