| 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 | | 24.50 | 6.00 | 30.50 |
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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
| | Add Comment |
| | 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
| | Add Comment |
| | 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
| | Add Comment |
| | Slow miles | Fast miles | Total Distance | | 24.50 | 6.00 | 30.50 |
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