If you are not a Dallas Sports University (DSU) member, please join us for a workout or two to see if the organization is right for you!

Run Workout Locations

Coppell Aquatics Center-Andy Brown EAST (Swim-Bike-Run)
234 Parkway Blvd., Coppell, TX 75019
MAP

Lake Grapevine, Sand Bass Point (Swim-Bike-Run)
MAP

Denton Creek Elementary (Run)
Coppell, TX 75019
MAP

WEEK OF July 27-Aug. 2

JULY 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 - KATHY POINT
Group B: 8-9:00 min/mile - SARA SIMS
Group C: 7-8:00 min/mile - DAVID MCCRARY
Group D: sub 6- 7:00min/mile - SCOTT FREEMAN

THE WORKOUT
Tues, July 27, 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.
The following are examples of 400 lap time for 5k goal pace:
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
RELAY MADNESS DAY!!! Everyone grab a partner, preferably in your pace group & someone you don’t know. Your recovery time is your partner’s run time.
Group A, 9:00+min/mile
1 * 400 alternate partner (alternate partner)
1 * 800 alternate partner (alternate partner)
1 * 400 alternate partner (alternate partner)
1 * 800 alternate partner (alternate partner)
Group B, 8:00-9:00 min/mile
2 * 400 alternate partner (alternate partner)
1 * 800 alternate partner (alternate partner)
2 * 400 alternate partner (alternate partner)
1 * 800 alternate partner (alternate partner)
Group C, 7:00-8:00 min/mile
2 * 400 alternate partner (alternate partner)
2 * 800 alternate partner (alternate partner)
1 * 400 alternate partner (alternate partner)
1 * 800 alternate partner (alternate partner)
Group D, sub 6:00-7:00 min/mile
2 * 400 alternate partner (alternate partner)
2 * 800 alternate partner (alternate partner)
2 * 400 alternate partner (alternate partner)
2 * 800 alternate partner (alternate partner)
ALL GROUPS: 10 min. cool down, run drills, walk or jog OPPOSITE DIRECTION. STRETCH, STRETCH, 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, July 28, 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, July 29, 5:15 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell. Coppell DSU Women are run at 8:15 am.
Group A: 4-6 miles: 1 * 5-, 4-, 3-, 2-, and 1-minute bursts with equal amounts of easy running for recovery. As your intervals shorten, pick up the pace accordingly.
Group B: 6-8 miles: 2 * 5-, 4-, 3-, 2-, and 1-minute bursts with equal amounts of easy running for recovery. As your intervals shorten, pick up the pace accordingly.
Group C: 8 miles: 2 * 5-, 4-, 3-, 2-, and 1-minute bursts with equal amounts of easy running for recovery. As your intervals shorten, pick up the pace accordingly.
Group D: 8-10 miles: 3 * 5-, 4-, 3-, 2-, and 1-minute bursts with equal amounts of easy running for recovery. As your intervals shorten, pick up the pace accordingly.
*Fartleks should be started after a warm-up of about 1-2
miles. These STEP UP FARTLEKS are a significant increase in run pace for the specified period of time. i.e. pick up pace 5 minutes, recover 5 minutes; pick up pace 4 minutes, recover 4 minutes, 3-,2-,1-etc.
** The 1-mile marker is located around the corner of Sandy Lake Rd. & Hertz.
Fri, July 30
REST DAY
Sat, July 31, 5:30 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell.
Group A: 6-8 miles steady
Group B: 10 miles steady.
Group C: 10-12 miles steady
Group D: 12 miles steady
Sun, Aug. 1, 7:00 am, ANDY BROWN EAST PARK PAVILLION, 234 East Parkway Blvd, Coppell
Group A: 30 min. run easy
Group B: 30 min. run easy
Group C: 30 min. run easy
Group D: 30 min. run easy
Mon, Aug. 2
REST DAY

Saturday and Sunday’s mileage are interchangeable.

“If you want something you’ve never had before, You’ve got to do something you’ve never done before.”
Drina Reed

Kuay

The program is suitable for beginners to immediate runners. Training schedule will be emailed weekly. Group runs offered Tuesday’s, Thursday’s and Saturday’s.

Please email Kuay Sullivan by Friday, July 30, kuay@dallassportsuniversity.com , if you want to participate in the training program.

How long have you been a member of DSU (Dallas Sports University/Dallas Athletes)? 1 year
First marathon and or first run race WhiteRock 1/2 Dec 2009 was my first longer race
Worst injury - black toe, other foot issues
Race you’d like to run - Disney Marathon
Race you’d never run again - none
Sports you played in high school - none, never have been much of an athlete
What’s your fast food temptation? - french fries
You would never run without your… water!
What’s the best part about running with the group? getting to know the other runners - forging friendships and being able to encourage and support each other!
Tell 3 things about yourself, ONE of them which is NOT true. 1) I’m a native Texan 2) I’ve been married for 26 years 3) My 10 year old has been to Disney World 18 times

DO YOU KNOW THE WAY TO SAN JOSE…
or a least around Coppell?  Dallas Athletes running route maps are now available on www.mapmyrun.com.   Do a keyword search on  DAAC.  The Thursday and Saturday run routes are listed.