Newsome senior and Indiana University signee Bailey Hertenstein as well as Riverview sophomore Alyssa Hendrix both train under coach Stephen Dunn in addition to their high school teams. Hertenstein won her 3rd straight 4A Cross Country Finals championship while Hendrix was right behind her in second. The duo ran the two fastest times in state meet history at Apalachee Regional Park in 17:26.61 and 17:30.82.
Coach Dunn gives us an inside look at the pairs training log as the prepared for Foot Locker South and the ultimate goal of Foot Locker Nationals in San Diego. Hertenstein finished 20th at the 2016 Foot Locker Nationals.
The Workouts:
|
Bailey-Alyssa |
*Before any workout -Run Drills-Strides, stretch |
|
|
|
|
Footlocker |
|
|
|
|
|
November 24th |
*You have been racing hard so real important to warm up, good stretch before and after. |
|
|
|
|
|
|
|
|
|
|
Training Plan |
|
|
|
|
|
|
|
|
|
|
|
Tuesday 14th |
8xHills - 150 and 200 meters |
Broken into - 4 sets of 2 Complete |
|
|
|
|
|
|
|
|
|
Wednesday 15th |
Tornadoes practice 6x200 |
Complete |
|
|
|
|
|
|
|
|
|
Thursday 16th |
5 min continous Hill x3 - hard up |
2 min rest - after 5 min-Complete |
|
|
|
|
|
|
|
|
|
Friday 17th |
Rest day - Travel day |
|
|
|
|
|
|
|
|
|
|
Saturday 18th |
Five mile run |
Pace between 6:30-6:45 |
|
|
|
|
|
|
|
|
|
Sunday 19th |
1 mile easy - 2 miles at 5:50-1 mile easy |
Should be Tempo pace 90% 5k race pace |
|
|
|
|
|
|
|
|
|
Monday 20th |
Rest day |
|
|
|
|
|
|
|
|
|
|
Tuesday 21st |
1 mile easy-6x1:00 400 pace- 1 mile easy |
Jog 1 min between |
|
|
|
|
|
|
|
|
|
Wednesday 22nd |
1 mile easy -4x.30sec burts at 400 pace with one minute rest in between- 1 mile easy. |
|
|
|
|
|
|
|
|
|
|
Thursday 23rd |
Rest day - Happy Thanksgiving |
Watch Diet-nothing new |
|
|
|
|
|
|
|
|
|
Friday 24th |
Pre- Race prep- one mile easy, 5 x 100 meter strides |
Stretches |
|
|
|
|
|
|
|
|
|
Saturday - 25th |
Race day - good luck |
Hills equal - short power stride |
|
|