| 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 | | 93.00 | 15.50 | 108.50 |
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:38, 7:35, 7:31, 7:35
15 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| 1.5 mile warmup: 7:17, 3:35
2.5 miles at tempo: 3:20, 6:31, 6:24
1 mile (supposed to be) cooldown: 6:52
50 min weight training
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| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Splits: 7:44, 7:34, 7:47, 7:44
30 min plyometrics
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| | Slow miles | Fast miles | Total Distance | | 7.00 | 0.00 | 7.00 |
| Splits: 7:27, 7:01, 7:12, 7:16, 7:22, 7:20, 7:13
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:31, 7:20, 7:25, 7:29, 7:21, 7:04
35 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 2.00 | 4.00 |
| Speed workout!
1 mile warmup: 7:54
3x1000 m at~5k pace w/ 200 walk in between: 3:35, 3:44, 3:41
200 m all out sprint- 0:35
1 mile cooldown: 8:15
40 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| Easy 3 miles to feel
20 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| 1.5 mile easy: 7:17, 3:34 (1/2)
Faster 2.5 at tempo: 3:20 (1/2), 6:45, 6:43
1 mile finish easy: 7:26
50 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy 4 miles to feel
15 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.50 | 0.00 | 7.50 |
| Splits: 7:29, 7:22, 7:13, 7:18, 7:29, 7:11, 7:21, 3:30 (1/2)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 6.00 | 0.00 | 6.00 |
| Splits: 7:06, 7:14, 7;11, 7:15, 7:27, 6:59
20 min plyometrics
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 1.50 | 3.00 | 4.50 |
| 1 mile warmup
3x Sprint 400, 300, 200, 100 w/ 200 jog in between (equals 1 mile each)
^^splits: 6:41, 6:49, 6:37
1/2 mile cooldown
40 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.00 | 0.00 | 3.00 |
| 3 miles to feel
extra rolling and stretches
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.50 | 2.50 | 5.00 |
| 1.5 easier: 7:24, 3:35 (1/2)
2.5: 3:19 (1/2), 6;44, 6:26
1 mile cooldown: 7:39
39 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| Easy 4 miles
plus 10 mins of hard hitt/plyo work
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.10 | 0.00 | 4.10 |
| 12.3 miles biked~ 4.1 running
35 min weight training
start of week off running
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 3.40 | 0.00 | 3.40 |
| 10.4 biking~3.4 miles running
easy biking + 45 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| 60 mins of eliptical-
10 min warmup,
up resitance every 4 mins (40 mins)
10 min cooldown
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 0.00 | 2.00 |
| Cross fit vids, bike 6 miles easy (~2 miles)
extra 30 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.25 | 0.00 | 5.25 |
| 3 miles really slow running
6.5 miles easy biking~2.25
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| high resistance slow eliptical for 50 mins
40 min weight training
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 7.75 | 0.00 | 7.75 |
| 11.3 miles biking~ 3.75 miles running
4 miles running
Splits: 7:43, 7:52, 7:27, 7:21
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 5.00 | 0.00 | 5.00 |
| Splits: 7:45, 7:32, 7:25, 7:36, 7:20
40 mins of weights
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 2.00 | 3.00 | 5.00 |
| 800 repeats
1 miles warmup: 7:45
800s: 2:57, 2:51, 2:48, 2:43, 2:54, 2:43
1 mile cooldown: 8:15
ice bath
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 4.00 | 0.00 | 4.00 |
| easy (to feel) 4 miles
30 min weights
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 0.00 | 0.00 | 0.00 |
| hurt again... and break again
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 93.00 | 15.50 | 108.50 |
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