| 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 | | 23.00 | 2.50 | 25.50 |
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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
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| | 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)
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 23.00 | 2.50 | 25.50 |
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