Print Shortlink

Track Training Schedule 1/6/14 – 1/12/14

Whats up guys?! Spring Semester starts tomorrow (in case you somehow forgot..) and I can’t wait to see you guys again! I hope you all enjoyed your break and are ready for another awesome semester of running/Track. Just as a reminder the practice schedule is Monday/Tuesday/Thursday 7am at the track for a workout, implant Wednesday/Friday 5:10pm at the track for a normal run, prostate and Saturday at 7am for a long run. I have classes MWF at 8:30am so I will be doing every Monday workout at 6am…I also work 5-8pm on Wednesdays so I can’t attend that one and will probably be running at an earlier time as well. If you want to run with me you are more than welcome to, doctor your attendance will be recorded. The captains will be running the workouts to help me out so don’t be afraid to ask them or myself any questions. See you guys this week!!!

Long Distance:
• Monday: You will start with a 1-3mile warmup, stretch, and do some strides. Your workout will be 6x880s (yes 880s not a typo!) at 5K race pace. In between each one, take a two minute break (or a 400m slow jog). Afterwards cooldown for at least a mile.
• Tuesday: You will start with a 1-3mile warmup, stretch, and get prepared for a strength workout! We are going to split up into groups so we are not too crowded but everyone will be doing the same thing regardless of where they start. The first exercise will be 10-30 elevated pushups (for this you will be required to use the bleachers at the stadium). Afterwards you will slow jog the curve of the track, then stride the straight away. The second exercise will be walking lunges for 1minute. Afterwards you will slow jog the curve of the track, then stride the straight away. The third exercise will be 15-30dips. For this you will sit on the bottom bleacher with your hands just behind your hips, push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until the elbows are at 90degrees. Afterwards you will slow jog the curve of the track, then stride the straight away. The fourth exercise will be an ab exercise of your choice. Afterwards you will slow jog the curve of the track, then stride the straight away. The fifth exercise will be mountain climbers for 45 seconds. For this you will get into a plank position, bring the knee in towards the chest and then alternate with the left knee, running the knees in and out. The sixth and final exercise will be long jumps. You will jump forward as far as you can with both feet together, landing with the knees softly. You will do this exercise around the curve of the track, take a 30second breather, then stride the last straight away. We will be doing 2-3sets of this circuit depending on timing and school of course. Afterwards we will do a mile cooldown!
• Wednesday: Easy 5-8mile run. This kind of running builds your basic aerobic capacity, and strengthens the key running muscles, joints, and ligaments. Your EZ pace is equivalent to your 5-K race pace, plus 90 to 120 seconds per mile. (If you race 5-Ks at 8:00 pace, your EZ pace is 9:30 to 10:00.)
• Thursday: You will be running 5-9miles total with a fartlek included. The fartlek will consist of 3mins hard, 1min easy. The length of how long you do this is up to you depending on how your training has been. At least make sure you warmup and cooldown!
• Friday: Easy 4-6mile run followed by strides and drills
• Saturday: Long run consisting of 8-14miles depending on where you are at
• Sunday: Day off OR easy 3miles OR cross train
• EVERYDAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Mid Distance
• Monday: You will start with a 1-3mile warmup, stretch, and do some strides. The workout is 4-6 1000m with a 200m easy jog in between each interval at 5K pace. Afterwards cooldown for at least a mile and stretch.
• Tuesday: You will start with a 1-3mile warmup, stretch, and get prepared for a strength workout! We are going to split up into groups so we are not too crowded but everyone will be doing the same thing regardless of where they start. The first exercise will be 10-30 elevated pushups (for this you will be required to use the bleachers at the stadium). Afterwards you will slow jog the curve of the track, then stride the straight away. The second exercise will be walking lunges for 1minute. Afterwards you will slow jog the curve of the track, then stride the straight away. The third exercise will be 15-30dips. For this you will sit on the bottom bleacher with your hands just behind your hips, push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until the elbows are at 90degrees. Afterwards you will slow jog the curve of the track, then stride the straight away. The fourth exercise will be an ab exercise of your choice. Afterwards you will slow jog the curve of the track, then stride the straight away. The fifth exercise will be mountain climbers for 45 seconds. For this you will get into a plank position, bring the knee in towards the chest and then alternate with the left knee, running the knees in and out. The sixth and final exercise will be long jumps. You will jump forward as far as you can with both feet together, landing with the knees softly. You will do this exercise around the curve of the track, take a 30second breather, then stride the last straight away. We will be doing 2-3sets of this circuit depending on timing and school of course. Afterwards we will do a mile cooldown!
• Wednesday: Easy 4-8mile run. This kind of running builds your basic aerobic capacity, and strengthens the key running muscles, joints, and ligaments. Your EZ pace is equivalent to your 5-K race pace, plus 90 to 120 seconds per mile. (If you race 5-Ks at 8:00 pace, your EZ pace is 9:30 to 10:00.)
• Thursday: You will be doing 5-9miles total with a fartlek included. This week’s fartlek will be 5mins on-2mins off- 4mins on- 2mins off- 3mins on-1 ½ mins off- 2mins on- 1min off- and 60seconds on- 60seconds off. You can chose to go back up the ladder if you’d like depending on how your training has been.
• Friday: Easy 4-6mile run followed by drills and strides
• Saturday: Long Run consisting of 8-11miles depending on where your training is at
• Sunday: Day off OR easy 3mile run OR cross train
• EVERYDAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Short Distance
• Monday: You will start with a one mile warmup and do some flexibility exercises as well as strides. You will then do 2x450m (this is a speed workout so go hard and you get a 10minute rest in between each one), 4x40m (this is a speed workout with little rest; go hard and only take a 30 second rest), and 2x200m (again this is a speed workout so go hard and only take a 30second rest). Afterwards, cooldown and stretch
• Tuesday: You will start with a 0.5-1mile warmup, stretch, and get prepared for a strength workout! We are going to split up into groups so we are not too crowded but everyone will be doing the same thing regardless of where they start. The first exercise will be 10-30 elevated pushups (for this you will be required to use the bleachers at the stadium). Afterwards you will slow jog the curve of the track, then stride the straight away. The second exercise will be walking lunges for 1minute. Afterwards you will slow jog the curve of the track, then stride the straight away. The third exercise will be 15-30dips. For this you will sit on the bottom bleacher with your hands just behind your hips, push up onto the hands and keeping your hips close to the stair, bend the elbows and lower down, keeping the shoulders down until the elbows are at 90degrees. Afterwards you will slow jog the curve of the track, then stride the straight away. The fourth exercise will be an ab exercise of your choice. Afterwards you will slow jog the curve of the track, then stride the straight away. The fifth exercise will be mountain climbers for 45 seconds. For this you will get into a plank position, bring the knee in towards the chest and then alternate with the left knee, running the knees in and out. The sixth and final exercise will be long jumps. You will jump forward as far as you can with both feet together, landing with the knees softly. You will do this exercise around the curve of the track, take a 30second breather, then stride the last straight away. We will be doing 2-3sets of this circuit depending on timing and school of course. Afterwards we will do a mile cooldown!
• Wednesday: Active rest! This means you can cross train, go to the gym, swim, play basketball, just do something and do NOT take the day off. You gotta stay active!!!
• Thursday: Warmup for 1mile and then do some flexibility exercises as well as stride out. You will do 3x200m (these will be at a faster pace than you did Monday and the rest is a 200meter walk), 4x350m (these will be 80% race pace with a 5minute rest in between each one), and then 2x100m sprints with a 100meter walk as your recovery. Afterwards cooldown and stretch!
• Friday: Active rest! This means you can cross train, go to the gym, swim, play basketball, just do something and do NOT take the day off. You gotta stay active!!!
• Saturday: Long run of 2-4miles depending on where your training is at. Try and do this without stopping if you can to build up your endurance!
• Sunday: Day off OR cross train OR lift
• EVERYDAY: Stretch! Hydrate! Eat! Roll out if possible! And hit the gym a couple days a week to get some lifting in!

Comments are closed, but trackbacks and pingbacks are open.