| 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 |
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| | Slow miles | Fast miles | Total Distance | | 25.80 | 4.70 | 30.50 |
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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
| | Add Comment |
| | 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
| | Add Comment |
| | 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
| | Add Comment |
| | 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
| | Add Comment |
| | 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
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 25.80 | 4.70 | 30.50 |
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