WEEK OF May 21-27
MAY PACE LEADERS
Pace leaders will help get the pace groups started for Tuesday track and Thursday tempo/interval runs. They know the workouts and they know the run routes.
Group A: 9+ min/mile – TIM CARLSSON
Group B: 8-9:00 min/mile – MARK MAYER
Group C: 7-8:00 min/mile – DAVID MCCRARY
Group D: sub 6– 7:00min/mile – EVERYONE
WEEK OF May 21-27
THE WORKOUT
Tues, May 21, 5:30 am 250 Natches Trace, Coppell. Located behind Denton Creek Elementary School & Coppell Middle School North
ALL GROUPS: 10 min. warm up/run mechanic drills/warm up stretches. Finish warm up around 5:40 and get with your pace group to start track workout. MIN/MILE IS BASED ON 3-MILE RUN.
20 min. 5k = 1:35 per 400
21 min. 5k = 1:40 per 400
22 min. 5k = 1:45 per 400
23 min. 5k = 1:50 per 400
24 min. 5k = 1:55 per 400
25 min. 5k = 2:00 per 400
26 min. 5k = 2:05 per 400
27 min. 5k = 2:10 per 400
28 min. 5k = 2:15 per 400
29 min. 5k = 2:20 per 400
30 min. 5k = 2:25 per 400
ALL GROUPS:
2400 (6laps) at 5K pace w/4 min rest
2000 (5 laps) at 5K pace w/3 min rest
1600 (4 laps) at 5K pace w/2 min rest
800 at your fastest pace
Group A, 9:00+ min/mile
Group B, 8– 9:00 min/mile
Group C, 7–8:00min/mile
Group D, sub 6-7:00min/mile
ALL GROUPS: 1-mile cool down jog opposite direction AND/OR GROUP STRETCH.
VERY IMPORTANT: Please take time to cool down and stretch after workouts. If you’re short on time, decrease your repeats. The cool down and stretching will help with recovery & reduce injury.
Wed, May 22, RUN ON YOUR OWN
Group A: 3 miles easy
Group B: 3 miles easy
Group C: 4 miles easy
Group D: 4 miles easy
Thurs, May 23, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: Hills
Group B: Hills
Group C: Hills
Group D: Hills
Fri, May 24
REST DAY
Sat, May 25, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: 8-10 miles steady
Group B: 8-10 miles steady
Group C: 8-10 miles steady
Group D: 8-10 miles steady
Sun, May 26, RUN ON YOUR OWN
Group A: 4 miles easy
Group B: 5 miles easy
Group C: 5 miles easy
Group D: 4 miles easy
Mon, May 27
REST DAY
Saturday and Sunday’s mileage are interchangeable.
Kuay
OUT AND ABOUT
Our DA runners were out and about at races this weekend. Great job to our amazing athletes!
Dallas Athletes Disco 5k & 10K:
5k: CYNDY HILLS, CINDY PENNELL
10k: DAVID STONECIPHER, CHARLOTTE REEVES, RANDY WATKINS, MARTIN GARZA, MARCELA TOMAYO.
Portland Half Marathon: DAWN COCHRAN, PAULA HOFFMAN.
GET YOUR CORE ON!
The next Functional Strength Training (FST) starts Wed. June 5. FST classes utilize gravity, body weight, stability balls, carpet skates, pulleys, dumbbells, med balls, ab dolleys, TRX and all kinds of toys to strength train in functional movement patterns. We use a combination of upper body, lower body and core plus small and big muscle movements to address many of the common deficits and asymmetries seen among swimmers, bikers and runners.
The program is conducted by Amy Goddard, PT, CSCS and her staff at Goddard Orthopedic and Sports Therapy. This program is a “must” for all athletes!
Each athlete must reserve their spot and complete a FREE injury profile before participating in FST. The first session will include a review of your injury history as well as an orientation to FST. Cost & day of program are 8 sessions for $100; Wednesday’s, 5:30- – 6:30 am.
Sessions limited to 14 participants. Contact Kuay Sullivan NOW, kuay@dallasathletes.com, to sign up before sessions get full!
