High school training

January 2020

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20192020
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Location:

Haslett,MI,

Member Since:

Nov 19, 2019

Gender:

Female

Goal Type:

Other

Running Accomplishments:

XC 5k PR: 19:09; XC 2 mile PR: 11:49

5K PR: 18:51; 10K PR: 42:04

Track-- 800 PR: 2:23; 1600 PR: 5:19; 3200 PR: 11:35, 400 PR: 1:04.3

Short-Term Running Goals:

  • Run sub-18:30 in XC 5K
  • Sub-2:18 in 800
  • Run sub-5:10 in the 1600
  • Run sub-11:15 in the 3200
  • increase base mileage so I can run longer distances faster
  • become mentally stronger
  • continue to enjoy it

Long-Term Running Goals:

  • Sub 18 XC 5k
  • Sub 2:10 800
  • Sub 5:00 1600
  • Sub 10:50 3200

I want to make sure to not waste any opportuntities.

Personal:

(upcoming) 10th grader in Haslett High School

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Slow milesFast milesTotal Distance
83.859.5093.35
Slow milesFast milesTotal Distance
2.501.504.00

2 miles easy warmup: 7:51, 8:01

1.5 miles tempo: 6:46, 3:21

0.5 miles easy cool down

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Slow milesFast milesTotal Distance
0.000.000.00

35 min slow consistent swimming

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Slow milesFast milesTotal Distance
5.000.005.00

Splits: 7:57, 7:54, 7:56, 7:48, 7:44

25 mins of weight training

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Slow milesFast milesTotal Distance
5.500.005.50

Splits: 7:58, 7:47, 7:57, 7:48, 7:43, 3:48 (1/2 mile)

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Slow milesFast milesTotal Distance
5.000.005.00

Splits: 7:50, 7:51, 7:38, 7:37, 7:26

Weight training

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Slow milesFast milesTotal Distance
0.000.000.00

45 min biking at 115 watt av.

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Slow milesFast milesTotal Distance
3.002.005.00

2 slow: 7:52, 7:48

2 fast: 6:42, 6:35

slow 1 mile cool down

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Slow milesFast milesTotal Distance
0.000.000.00

40 min consistent swimming

20 min plyometrics

 

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Slow milesFast milesTotal Distance
4.500.004.50

Splits: 7:49, 7:44, 7:33, 3:42 (1/2 mile)

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Slow milesFast milesTotal Distance
5.500.005.50

splits: 7:40, 7:45, 7:45, 7:39, 7:35, 3:42 (1/2 mile)

30 mins of weight training

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Slow milesFast milesTotal Distance
5.000.005.00

Splits: 7:48, 7:49, 7:42, 7:36, 7:24

35 weight training

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Slow milesFast milesTotal Distance
0.000.000.00

60 min high resistance training on eliptical with weights

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Slow milesFast milesTotal Distance
3.002.005.00

2 slow: 7:52, 7:41

2 fast: 6:47, 6:22

1 slow cool down: 7:50

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Slow milesFast milesTotal Distance
0.000.000.00

40 min swimming

20 min plyometrics

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Slow milesFast milesTotal Distance
4.000.004.00

easy 4 miles 

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Slow milesFast milesTotal Distance
5.500.005.50

Splits: 7:54, 7:54, 7:48, 7:41, 7:25, 3:41 (1/2 mile)

35 min weight training

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Slow milesFast milesTotal Distance
0.000.000.00

45 min hard biking workout

20 min weight training

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Slow milesFast milesTotal Distance
5.000.005.00

Splits: 7:51, 7:48, 7:41, 7:41, 7:36

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Slow milesFast milesTotal Distance
3.002.005.00

2 slow: 7:48, 7:47

2 fast: 6:42, 6:17

1 slow: 7:30

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Slow milesFast milesTotal Distance
3.500.003.50

30 min hard biking workout 

3.5 miles easy: 7:52, 7:56, 7:43, 3:51

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Slow milesFast milesTotal Distance
3.500.003.50

easy pre-race run

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Slow milesFast milesTotal Distance
5.750.005.75

slow run with teammates (meet canceled)

Splits: 8:53, 8:18, 8:25, 8:21, 8:12, 6:12 (3/4 mile)

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Slow milesFast milesTotal Distance
5.000.005.00

Splits: 7:18, 7:22, 7:08, 6:58, 6:58

40 min weight training

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Slow milesFast milesTotal Distance
3.000.003.00

27 min hard burbee/tempo bike work (high watt and resistance)

straight to 3 mile run (to-feel without watch)

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Slow milesFast milesTotal Distance
3.602.005.60

Tempo workout:

2 easy: 7:20, 7:18

2 faster: 6:37, 6:30

Cooldown: 7:00, 4:05 (0.6 mile)

45 min weight training

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Slow milesFast milesTotal Distance
0.000.000.00

39 min hard burbee/tempo bike work (high watt, RPM, and resistance)

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Slow milesFast milesTotal Distance
3.000.003.00

Pre-race run: 8:02, 8:01, 7:15

200 meter strides

 

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Slow milesFast milesTotal Distance
83.859.5093.35
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