| 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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| | Slow miles | Fast miles | Total Distance | | 88.30 | 21.20 | 109.50 |
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| | Slow miles | Fast miles | Total Distance | | 3.50 | 2.00 | 5.50 |
| Warm-up: 7:28, 7:25
Tempo: 6:25, 6:21
Cooldown: 7:15, 3:42 (1/2 mile)
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 1.50 | 3.00 |
| 1 mile warmup: 7:28
800 m- 2:35, 2:48
400 m-1:18, 1:13
0.5 mile cooldown- 4:10
35 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 43 min hard plyometrics
25 min weight session
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.50 | 4.50 |
| 1 mile warmup
2.5 miles fast: 7:05, 6:48, 3:25 (1/2 mile)
1 mile cooldown
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 15 min weight training
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| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| Last week spent in DC- about 85 miles walking
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| First day of practice
Splits: 7:48, 8:06, 8:05, 8:00, 7:29
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:40, 7:41, 8:05, 7:56, 6:58
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| About 3 miles
24 min trail run to time
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 2.50 | 4.00 |
| 1st speed workout as a team
1 mile warmup
-1 mile at 5k pace: 5:55
-6 400s: 1:19, 1:17, 1:17, 1:16, 1:18, 1:13
-15 min plyometrics
0.5 mile cooldown
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Splits: 7:41, 7:31
Extra stretching
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| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Splits: 7:13, 7:04, 7:03, 6:57, 7:03, 6:57, 3:18 (1/2 mile)
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:12, 7:10, 7:08, 7:16, 7:14, 6:49
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| | Slow miles | Fast miles | Total Distance | | 3.30 | 2.70 | 6.00 |
| Speed endurance workout
1 mile warmup: 7:45
-1600 at ~5k pace: 5:56 -- Jog 800 m
-1200 at ~2sec/400 faster: 4:28 -- Jog 600 m
-800 at ~2sec/400 faster: 2:50 -- Jog 400 m
-400 at ~2sec/400 faster: 1:20 -- Jog 200 m
-200 all out: 0:33 -- Jog 100 m
-100 all out: 0:14
1 mile cooldown: 7:49
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| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:28, 7:18, 7:14, 7:04, 6:48
25 min weight training
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| 1 mile warmup: 7:34
2 miles at 5k pace: 12:14
1 mile cooldown: 7:38
25 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Easy 3 miles
Splits: 8:00, 7:41, 7:20
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.50 | 0.00 | 6.50 |
| Long run
Splits: 7:24, 7:11, 7:16, 7:11, 7:14, 7:11, 3:27 (1/2 mile)
35 min weight training
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:03, 6:50, 6:58, 6:51, 6:59, 6:36
45 weight training
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.50 | 5.50 |
| Up/down ladder
1 mile warmup: 7:45
-200 m: 0:35 -- Jog 100 m
-400 m: 1:21 -- Jog 200 m
-800 m: 2:55 -- Jog 400 m
-1000 m at~5k pace: 3:41 -- Jog 500 m
-800 m: 2:54 -- Jog 400 m
-400 m: 1:23 -- Jog 200 m
-200 m: 0.38
1 mile cooldown: 8:35
40 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:57, 7:59, 7:49, 8:11
45 min weight training
extra stretches
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| | Slow miles | Fast miles | Total Distance | | 1.50 | 2.50 | 4.00 |
| Slow mile- 7:38
Faster Tempo- 6:42, 6:30, 3:08
Cooldown- 3:50
38 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:39, 7:37, 7:27, 7:30
45 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Splits: 7:26, 7:12, 7:16, 7:14, 7:23, 6:56, 6:48
20 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:27, 7;14, 7:18, 7:23, 7:26, 6:54
30 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| 800 m repeats:
1 mile warmup- 7:43
3 800 m (at about 5k pace)- 2:51, 2:48, 2:53
4x sprint 200/jog 200- 0.37, 0.36, 0.38, 0.38
1 mile cooldown- 7:48
45 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 88.30 | 21.20 | 109.50 |
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