2023 Parkview Express Athlete Information/Training (My Middle School Track & Field Coaching)

Lily Wethington-Mercer, 8th Grade

800m, 1500m, 3000m

800, ~2:50 1500, 6:07 3K ~13:20

2 Mile 14:15

Sarah Barnett, 7th Grade

800m, 1500m, 3000m

Taylor Seymour, 7th Grade

800m, 1500m, 3000m

Meron Debebe, 7th Grade

800m, 1500m, 3000m

800 ~3:20, 1500 ~6:50, 3K ~14:20

Tamara Persell, 7th Grade

800m, 1500m, 3000m

Yonatan Tekie, 8th Grade

800m, 1500m

2 Mile 15:25

February 16th:

1600m (in reverse, on turf)

Yonatan - 8:08

Lily - 9:01

Sarah - 9:01

Meron - 9:52

Tamara - 10:21

Taylor - 11:46

1/3 Mile Cooldown around Practice Field

February 17th - 20th:

WINTER BREAK

February 21st:

800m Warmup

800m Warmup #2 (in reverse, on turf)

2 x 50m Strides

1200m Time Trial

Yonatan - (1:24, 3:06, 4:39)

Lily - (1:33, 3:22, 5:06)

Meron - (1:49, 3:55, 5:54)

Tamara - (2:02, 4:32, 6:53)

Taylor - (2:13, 4:58, 7:40)

400m Cooldown (in reverse, on turf)

February 27th:

7 Min. Warmup

Yonatan - 2:20, 2:17

Lily - 2:23, 2:22, 2:21

Meron - 2:28, 2:25

Tamara - 3:05, 2:49

Taylor - 3:15, 3:09

20 Min. Cooldown

5 Min. Core Routine

February 28th:

0.6 Mile Warmup

400s Workout

Yonatan - 1:41, 1:43, 1:36, 1:32, 1:31, 1:24, 1:30, 1:31, 1:31, 1:24

Lily - 1:42, 1:43, 1:45, 1:47, 1:44, 1:42, 1:38, 1:33

Sarah - 1:43, 1:43, 1:44, 1:54, 1:52, 1:56, 1:49, 1:45

Meron - 1:51, 1:54, 1:57, 1:56, 1:53, 1:54, 1:51, 1:45

Tamara - 1:57, 2:09, 2:09, 2:14, OFF, 2:03, 1:56

0.6 Mile Cooldown

March 2nd:

35 Min. Run

March 5th:

45-50 Min. Run (Yonatan)

March 6th:

0.8 Mile Warmup

2 x 0.36 Mile Loop (Fartlek)

Yonatan - 2:12, 2:11

Sarah - 2:27, 2:24

Lily - 2:29, 2:25

Meron - 2:29, 2:24

Tamara - 2:37, 2:46

Taylor - XXX, XXX

30-35 Min. Run (Yonatan, 40)

March 7th:

0.7 Mile Warmup

Tempo Workout (0.35 Miles/Lap)

Yonatan - 19:00 (7 Laps)

Lily - ABSENT

Sarah - 18:10 (6 Laps)

Meron - 19:47 (6 Laps)

Tamara - 19:00 (5 Laps)

Taylor - 19:30 (5 Laps)

0.7 Mile Cooldown

March 9th:

1 Mile Warmup

200m Intervals (2:15 Cycle)

Yonatan - 38, 37, 36, 37, 37, 39, XX, XX, XX, XX, XX, XX, 38, 43, 38, 40, 40, 39

Lily - 43, 45, 39, 44, 40, 45, 45, 46, 39, 44

Sarah - 42, 40, 43, 41, 43, 42, 40, 42, 43, 41

Meron - 45, 43, 45, 47, 47, 50, 49, 52, 50, 48

Tamara - 46, 50, 48, 51, 50, 52, 51, 50

Taylor - 53, 56, 53, 55, 57, 60, 60, 62

0.3 Mile Cooldown

March 11th:

3000m Race (1 Mile Warmup, 0.5 Mile Cooldown)

Lily - 1:24, 3:06, 4:54, 6:43, 8:31, 10:20, 12:00, 12:45

Sarah - 1:30, 3:20, 5:15, 7:12, 9:10, 11:06, 12:58, 13:40

Meron - 1:45, 3:50, 5:57, 8:07, 10:18, 12:27, 14:29, 15:20

1500m Race (1 Mile Warmup, 0.5 Cooldown)

Yonatan - 0:54, 2:27, 4:00, 5:37

Lily - 1:11, 2:54, 4:38, 6:09

Sarah - 1:11, 3:00, 4:51, 6:25

Meron - 1:17, 3:16, 5:16, 6:59

Tamara - 1:19, 3:21, 5:35, 7:33

Taylor - 1:28, 3:47, 6:12, 8:28

800m Race (10 Min. Warmup, 0.5 Mile Cooldown)

Yonatan - 1:20, 2:49

Tamara - 1:48, 3:41

Taylor - 2:04, 4:17

March 12th:

Long Run

Yonatan - 55:00

Lily, Sarah, Meron, Tamara - 45:00

Taylor - Absent

March 14th:

2 x 1000m (10:00 Cycle)

3 x 400m (5:00 Cycle)

Yonatan 4:13, 4:08, 1:31, 1:33

Lily 4:33, 4:45, 1:36, 1:52

Sarah 4:33, 4:33, 1:41, 1:45

Meron 4:54, 4:47, 1:47, 1:50

Tamara 5:33, 2:10, 2:15, 2:12

Taylor 6:00, 2:22, 2:22, 2:37

2 x 200m Strides

March 16th:

March 19th:

Long Run

Yonatan - ABSENT

Lily, Sarah, Meron - 55:00

Tamara, Taylor - 50:00

March 21st:

1 Mile Warmup

2 x 100m Strides

400m Intervals on 4:30 cycle

Yonatan - 1:30, 1:33, 1:28, 1:27, 1:31, 1:32, 1:32, 1:31, 1:30, 1:30, 1:24

Lily - 1:41, 1:43, 1:41, 1:40, 1:43, 1:45, 1:46, 1:45, 1:39

Sarah - 1:34, 1:38, 1:32, 1:31, 1:38, 1:38, 1:37, 1:39, 1:32

Meron - 1:45, 1:42, 1:43, 1:40, 1:46, 1:51, 1:52, 1:51, 1:52

Tamara - 2:01, 2:03, 1:53, 1:58, 2:04, 2:07, 2:08, 2:00

Taylor - 2:00, 2:01, 1:55, 1:59, 2:04, 2:07, 2:06

March 28th:

1 Mile Warmup

2 x 100m Strides

2 x 1000m (10:00 Cycle)

4 x 400m (5:00 Cycle)

Yonatan - 3:55, 4:06, 1:31, 1:30, 1:33, 1:31

Lily - 4:30, 4:20, 1:44, 1:44, 1:43

Sarah - ABSENT

Meron - 4:38, 4:41, 1:46, 1:43, 1:46

Tamara - ABSENT

Taylor - 5:51, 6:02, 2:15, 2:20

0.7 Mile Cooldown

April 11th:

1600m Warmup

2 x 100m Strides

2 x 1000m (7:00 Cycle)

Yonatan - 4:00, 4:14

Lily - 4:14, 4:19

Sarah - 4:18, 4:35

Meron - 4:29, 4:55

Tamara - ABSENT

2:00 Rest

4 x 400m (3:15 Cycle)

James XXX, 1:15, 1:40

Yonatan - 1:17, 1:21, 1:24, 1:28

Lily - 1:34, 1:24, 1:26

Sarah - 1:35, 1:36, 1:30

Meron - 1:45, 1:50, 1:40

Tamara - ABSENT

3 x 150m

800m Cooldown

April 13th:

1200m Warmup

2 x 100m Strides

5 x 400m Intervals (7:30 Cycle)

Yonatan - 1:16, 1:14, 1:22, 1:16, 1:16

Elsie - 1:21, 1:28, 1:31, 1:18

Lily - ABSENT

Sarah - TEMPO

Meron - TEMPO

Tamara - ABSENT

Taylor - 1:54, 1:54, 2:06, 2:01

800m Cooldown

April 15th:

800m Run

Elsie - 1:24, 2:55

Sarah - 1:24, 2:50

Lily - 1:29, 3:06

James - 1:12, 2:35

Yonatan - 1:15, 2:35

April 18th:

1.3 Mile Warmup

2 x 100m Strides

10 x ~300m Intervals (3:30 Cycle)

Yonatan - 0:56, 0:54, 0:54, 0:54, 0:54, 0:54, 0:55, 0:52, 0:53, 0:52

Sarah - 1:00, 1:01, 1:01, 1:04, 1:03, 1:04, 1:06, 0:56

Lily - 1:08, 1:08, 1:07, 1:06, 1:07, 1:04, 1:05, 0:59

Meron - 1:08, 1:09, 1:08, 1:17, 1:24, 1:24, 1:25, 1:12

Tamara -1:30, 1:27, 1:25, 1:34, 1:32, 1:29

Taylor - 1:31, 1:31, 1:33, 1:41, 1:41, 1:39

0.3 Mile Cooldown

April 21st:

3200m Run

Lily - 13:37

Meron - 15:22

Yonatan - 12:19 (0:36, 1:21, 1:23, 1:31, 1:41, 1:41, 1:42, 1:40, 0:40)

April 25th:

1600m Warmup

2 x 100m Strides

3 x 600m (5:30 Cycle)

Yonatan - 2:00, 2:13, 2:14

Elsie - ABSENT

Sarah - 2:14, 2:22, 2:21

Lily - INJURY

Meron - 2:32, 2:34, 2:34

Tamara - 3:01, 3:32

Taylor - ABSENT

4 x 400m (4:00 Cycle)

Yonatan - 1:23, 1:24, 1:25, 1:36

Sarah - 1:28, 1:33, 1:30

Meron - 1:43, 1:44, 1:35

Tamara - 2:14, 2:08, 2:03, 2:06

2 x 150m Strides

800m Cooldown

April 27th:

1600m Warmup

2 x 50m Strides

10 x 400m (4:30 Cycle)

Yonatan - 1:27, 1:22, 1:22, 1:26, 1:26, 1:27, 1:21, 1:22, 1:26, 1:20

Sarah - 1:31, 1:32, 1:28, 1:27, 1:29, 1:38, 1:36, 1:33, 1:24

Lily - SHIN SPLINTS

Tamara - 2:04, 2:13, 2:12, 2:11, 1:50, 1:59, 2:07, 1:58

400m Cooldown

May 1st:

35 Min. Run - Yonatan

Sarah - ABSENT

30 Min. Run - Lily, Meron, Taylor

Tamara - ABSENT

May 2nd:

1600m Warmup

2 x 100m Strides

400m Intervals (4:30 Cycle)

Yonatan (9:00 Cycle) - 1:13, 1:15, 1:17, 1:16

Sarah - 1:21, 1:24, 1:26, 1:35, 1:36, 1:37, 1:20

Lily - 1:27, 1:35, 1:30, 1:30, 1:35, 1:34, 1:27

Meron - 1:37, 1:31, 1:35, 1:37, 1:46, 1:42, 1:34

Tamara - 1:56, 1:59, 1:53, 2:06, 2:13, 2:07

Taylor - 2:15, 2:24, 2:18, 2:28, 2:33, 2:38

800m Cooldown

May 4th:

1600m Warmup

2 x 100m Strides

1000m

Yonatan - 3:42

Lily - 4:10

Meron - 4:26

Tamara - 4:56

Taylor - 5:52

200m Walk

3 x 400m (4:15 Cycle)

Yonatan - 1:20, 1:21, 1:21

Lily - 1:33, 1:43

Meron - 1:33, 1:34, 1:32

Tamara - 1:58, 1:52

Taylor - 2:18, 2:10

3 x 150m Strides

800m Cooldown