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This weekend is a break from our regular routine. Athletes can sleep in and do the workout whenever they want! Hopefully this is a nice mental change at the end of a hard week of training.

Start with an easy warmup followed by our dynamic warmup exercises.

J1/OJ Boys: 4-6 sets of (1000m / 300m) repeats. Take approx 3-4 minutes recovery after the 1200s, and approx 1-2 minutes recovery after the 400s.

Girls and J2 Boys: 4-6 sets of (800m / 200m) repeats. Take approx 2-3 minutes recovery after the 800s, and approx 1 – 1.5 minutes recovery after the 200s.

To calculate your goal paces:

Start with a recent 5km race time and convert it to seconds.

• Example = 18:27 time for a 5km = (18 * 60) + 27 = 1107 seconds.

Then multiply that number by the following decimals to get your paces:

• 1000m = 0.2
• 300m = 0.054
• 800m = 0.15
• 200m = 0.034

So, for the above time of 18:27 or 1107 seconds, goal paces would be:

• (1107 * 0.2) = 221.4 seconds = 3:41
• (1107 * 0.054) = 59.8 seconds
• (1107 * 0.15) = 166.1 seconds = 2:46
• (1107 * 0.034) = 37.6 seconds