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Track Training Schedule Week 3 (12/30/13 – 1/05/14)

FRC web profilePresident – Peter Jude

Peter runs the 8k during XC season and the 5k and 10k during track season. His PRs are 16:12 in the 5k, cialis 40mg 28:39 in the 8k, and 10:00 in the 3200m.

He is a junior chemical engineering major who was introduced to his elementary school’s XC team at the age of 12 and hasn’t stopped running since. He is the former co-captain of the Belen Jesuit Cross-Country Team (2011) and two year V.P. of the F.R.C., to which he attributes his insatiable competitive spirit. He looks forward to working with each and every one of our teammates to reach for our separate but very common goals in this great sport of running.

Vice President – Cassie Barret

 Treasurer – Patrick Kielty

Women’s Coach – Kelly O’Hara

michaelMen’s Coach – Michael Pancotto, Jr.

Michael is a fourth year biology major on the pre-medical track. His goal is to study medicine in New York and become a geriatric physician. He played soccer for thirteen years and then began running as a high school freshman. His 5k PR is 16:20. For track his PRs consisted of a 1:59 for 800m, 4:36 for the mile, 9:58 for the two mile, and a 53 for the 400m. He’s someone who likes to get to know a lot of people and be a person who they come to for help or just to talk. He wants to be a coach that you aren’t afraid to confront as well as a coach who will help you out with anything and everything that you need! A goal of his is to make this club become as close as a family so that we don’t see each other only when we run but also outside of practice. He hopes to get to know each and every club member this year and take the club to Nationals as a team!

Historian – Maria Derbani
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Volume I
Alumni Newsletter October 2013, Volume II
Long Distance
• Monday: 1-2mile warmup followed by a 4-6mile progression run dropping 5-10seconds per mile. End with a 1mile cooldown, pharm stretch, and do 4-8 strides
• Tuesday: 1-3mile warmup then circuit training. You will start with calf raises for 45seconds (if you have access to weights…hold a pair of dumbells in your hands as you do these). After doing these you will do 20-30 wide grip pushups. Your third exercise will be an ab routine of your choice. The 4th will be body weight squats for 1 minute. The 5th exercise will be 20-30 close grip pushups. And the 6th exercise will be body weight lunges for one minute. You will be doing 3 sets of this routine with a 2-3minute break in between each set. After each exercise take a breather for 1 minute or walk the curve of the track and then jog a straight away (or 100m if you do not have access to a track)
• Wednesday: Easy 5-7mile run
• Thursday: You will be doing 1000m repeats. Start with a 1-3mile warmup, stretch, do some strides and then hit 5-8 1K repeats at threshold mile pace (70-80% mile race pace).
• Friday: 4-6 easy miles
• Saturday: Long run consisting of 9-13miles with a stretch afterwards
• Sunday: Day off OR cross train OR 3 very easy miles
• EVERY DAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Mid Distance
• Monday: 1-2mile warmup followed by a 4-6mile fartleck run. You will be doing a ladder for it. Start with 30seconds on, a minute off…45seconds on, a minute off…a minute on, a minute off… a 75seconds on, a minute off…90 seconds on a minute off… and then back down the ladder! This should get you the mileage but if not, then add a little bit of the ladder at the end to get in the mileage. The “on” part of the run should be at 70-80% 800m race pace and the “off” part of the run should be a light jog to get a little breather in. End with a 1mile cooldown, stretch, and do 4-8 strides
• Tuesday: 1-3mile warmup then circuit training. You will start with calf raises for 45seconds (if you have access to weights…hold a pair of dumbells in your hands as you do these). After doing these you will do 20-30 wide grip pushups. Your third exercise will be an ab routine of your choice. The 4th will be body weight squats for 1 minute. The 5th exercise will be 20-30 close grip pushups. And the 6th exercise will be body weight lunges for one minute. You will be doing 3 sets of this routine with a 2-3minute break in between each set. After each exercise take a breather for 1 minute or walk the curve of the track and then jog a straight away (or 100m if you do not have access to a track)
• Wednesday: Easy 5-7mile run
• Thursday: You will be doing 400m repeats. Start with a 1-3mile warmup, stretch, and do some strides. You will do one 400, and from the time you start your watch, whenever it hits 2minutes you will be starting your next 400 (if you’re a guy) and whenever if its 3minutes you will be starting your next 400 (if you’re a girl). Do 8-12 400s and end with a mile cool down and stretch.
• Friday: Easy 4-6mile run
• Saturday: Long run consisting of 9-13miles
• Sunday: Day off OR cross training OR very easy 3mile run

Short Distance
• Monday: Start with a 0.5-1mile warmup, stretch, and stride out. You will be doing a double ladder today! In between each interval, take a 2minute break. These will be ran at 80% race pace. 100m-100m-200m-200m-300m-300m-400m-400m-300m-300m-200m-200m-100m-100m. After cooldown 0.5miles and stretch.
• Tuesday: 0.5-1mile warmup then circuit training. You will start with calf raises for 45seconds (if you have access to weights…hold a pair of dumbells in your hands as you do these). After doing these you will do 20-30 wide grip pushups. Your third exercise will be an ab routine of your choice. The 4th will be body weight squats for 1 minute. The 5th exercise will be 20-30 close grip pushups. And the 6th exercise will be body weight lunges for one minute. You will be doing 3 sets of this routine with a 2-3minute break in between each set. After each exercise take a breather for 1 minute or walk the curve of the track and then jog a straight away (or 100m if you do not have access to a track)
• Wednesday: Active recovery! By this I mean you can cross train, go to the gym, or even run 1-2miles. Make sure you still stretch and do some strides regardless of what you do.
• Thursday: Warm up .5-1miles, stretch, and do some strides. You will do a step workout! In between each interval take 2minute break. 100m-200m-300m-400m-100m-200m-300m-400m-100m-200m. Each at 70-75% race pace. Cool down afterwards and stretch.
• Friday: Active recovery! By this I mean you can cross train, go to the gym, or even run 1-2miles. Make sure you still stretch and do some strides regardless of what you do.
• Saturday: Long run of 3-4miles
• Sunday: Day off OR gym OR cross train
• Everyday: Hydrate, eat well, and stretch! Get to the gym to get the extra strength and sleep well!

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