Regional Meet Reminders

Location: Farmington High School

Try to arrive between an hour to an hour and a half before your event:

• Field events start at noon, so arrive by 11:00 A.M. if you're in a field event
• 4 x 800s and semis (in the 100, 100/110 H, and 200) begin at 1:45, so arrive by 12:30 P.M.
• Finals begin at 4:15, so arrive by 3:00 P.M.

You can get additional information about the meet HERE.

Practices for Week 10: May 13 - May 18

This is the last week of practice for those who don't qualify for the state meet.  The only way to qualify is to finish in the top two in your event at the Regional Meet on Saturday at Farmington HS (or hit the additional qualifying standard).  Field events start at noon and running events at 1:45 PM on this day after the Groves Prom.

Mon: 2 x 400 fast; 1K @ tempo; 2 x 400 (first and last 100 fast); hawk drills

Tue: 20 min easy; 6 x 150 m gliders (build speed, focus on relaxation); relay practice

Wed: 2 x 800 (negative split); 4 x 200 buildups (accelerate on curve, hold 85% speed on straigtaway)

Thu: 800 @ tempo; 2 x 400 @ 1600 pace; relay practice

Fri: no practice (visualize your races, make a plan to get some sleep)

Sat: Regional Meet @ Farmington (top 2 in each event + 1 team per relay)

Practices for Week 9: May 6 - May 12

Mon: 4 x 400-200-200; 2 x 300; 2 x 200 (passing drills)

Tue: 1600 @ tempo; curve passing drills; 400 fast

Wed: 30 minutes easy; 2 x 800 tempo

Thu: League Championship Meet @ Oak Park HS (4:00 field events; 4:30 4x800 and prelims; 6:30 finals)

Fri: 10 x 200 (200 recovery); 2 x 300 (full rest); 3 x 100

Sat: Fenton 9/10 Invite or 40 min run

Sun: 45 min run 

Practices for Week 8: April 30 - May 6

Mon: 4 x 600 (200 fast - 200 medium - 200 fast); 4 x 400 @ race pace; 1 x 300; 2 x 200

Tue: 30 minutes easy + 8 x 100

Wed: Away meet @ N. Farmington (field events start at 4:30)

Thu: 40 min run (10 easy + 20 tempo + 10 easy); 4 x 200

Fri: 20 min easy + 6 x 100 or 10 x 400

Sat: New Balance Invitational @ Farmington HS (field events start at 12:00 P.M.)

       *note: we can only take top two in each event + 1 relay (per relay event); only competitive times/distances/heights

Sun: 60+ min easy

Practices for Week 7: April 22 - 28

Mon: 4 x 600 (300 @ 75% + 100 jog + 100 build-up + 100 @ 90%); 4 x 200 at average race pace; relay practice

Tue: Home meet vs. Farmington

Wed: Intervals from a hat

Thu: 10 x 150 @ 75% (50 m recovery walk) + 400s @ pace + relay practice

Fri: Oak Park Knight Invitational (early dismissal) - top 3 in each event only

Sat: 45 minute fartlek

Sun: 60+ min run @ moderate pace

Practices for Week 6: April 15 - 21

Mon: 6 x 400 @ interval pace (5K race pace + 200 m recoveries); 4 x 200 m buildups (relaxation drills); relay practice

Tue: 20 min run + 10 x 150 @ 75% with 50 m walk recoveries + relay practice

Wed: Away Meet vs. Avondale (buses leave at 3:00)

Thu: 45 min progressive run; speed/relaxation drills on track

Fri: (if you're near a track) 2 x 200 at 800 race pace; 2 x 400 at 1600 race pace; 600 (all out); 400 (all out); 300 (all out) -- jog up and down infield during         

       recoveries

      (road run alternative) fartlek with ladder of surges (1:00-2:00-3:00-4:00-3:00-2:00-1:00); 1:00 recovery jog after each surge

Sat: Easy day/Cross train

Sun: 60+ min run @ moderate (conversational) pace

Practices for Week 5: April 9 - 15

Mon: 20 min run + 2 x 200-200-400; 2 x 800; 2 x 400

Tue: 30 - 40 min run (easy); 8 x 100 (strides); relay handoffs

Wed: Home Meet vs. Seaholm

Thu: 30 minute progressive run; 6 x 200 (strides)

Fri: 5 x 1000 @ interval pace + 4 x 200

Sat: Rest/cross-train

Sun: 60+ min run @ moderate pace

Mon: 40 - 50 minute run @ moderate (conversational) pace (2 x 5 minutes @ tempo pace somewhere in there)

Tue: 6 x 300 fast (close to top speed - fully recover (5:00+) after each); 20 minutes easy

        Vacation Alternative: run all out along the beach for 1:00 six times

Wed: 4 x 1600 @ tempo pace (with 400 m recovery jogs)

         Vacation Alternative: 4 x 6:00 tempo/2:00 easy

Thu: 4 x 400 (w/ 400 recovery jog) + 6 x 200 (w/ 200 recovery jog) + 400 m time trial

         Vacation Alternative: trail run fartlek (with 60 - 90 second bursts)

Fri: 40 - 50 minute run @ moderate (conversational) pace

Sat: Easy day - 30 minute run or cross train

Sun: 60+ minute run @ moderate pace