Workouts This Week
BTC Athletes and Parents,
Despite cancelling practices this week, we want to continue to offer workouts to those interested. Please see below the workout suggestions:
Suggested Tuesday Workout
Tempo Workout - Make sure to do warm-up run and drills/strides. The point of this workout is to run a sustained pace effort through out the entire run. Ideally the tempo pace is 30-45 seconds (depending on age) slower than the athletes goal race pace. Once the tempo is started, you will run continuous until the cool down.
13-14 Boys and Girls and Nike Red Group - 7 minute warm-up, Drills and Strides, 20-30 minute tempo @ ~6:15-6:45 pace, 5 minute cool down. Tempo Pace is race pace plus 30 seconds per mile.
11-12 Boys and Girls and Nike Green Group - 5 minute warm-up, Drills and Strides, 15-20 minute tempo @ ~6:30-7:00 minute pace, 5 minute cool down. Tempo pace is race pace plus 30 seconds per mile.
9-10 Boys and Girls and Nike Orange/Blue Groups - 5 minute warm-up, Drills and Strides, 12-8 minute tempo run (Orange group 12 minutes, Blue group 8 minutes), 3-5 minute cool down. Tempo pace is race pace plus 45 seconds per mile.
8&U Boys and Girls and Nike Yellow Group - 5 minute warm-up, Drills and Strides, 2x 4:00 minute tempo run with 3:00 minute rest, 2 min cool down. Tempo pace is race pace plus 45 seconds per mile.
Suggested Thursday Workout
Fartlek Workout - Make sure to do warm-up run and drills/strides. The point of this workout is to run continuously, alternating between race pace (think mid race pace per mile) and easy jogging. Once the fartlek is started, you will run continuous until the cool down.
13-14 Boys and Girls and Nike Red Group - 10 minute warm-up, Drills and Strides, 6x(3:00 hard, 1:30 easy), 10 minute cool down
11-12 Boys and Girls and Nike Green Group - 10 minute warm-up, Drills and Strides, 5-6x(3:00 hard, 1:30 easy), 5 minute cool down
9-10 Boys and Girls and Nike Orange/Blue Groups - 5 minute warm-up, Drills and Strides, 4-5x(2:00 hard, 1:00 easy), 5 min cool down
8&U Boys and Girls and Nike Yellow Group - 3-5 minute warm-up, Drills and Strides, 6-8x(1:00 fast, 1:00 walk/jog), 2-3 minute cool down
