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Track Training Schedule 1/13/14 through 1/19/14

Fall 2013 Cross Country Schedule

Long Distance
• Monday: You will begin with a 1-3mile warmup. Afterwards make sure you stretch, medical
stride out and get ready for a workout. You will be doing 10 to 12 x (400m at rep pace) with a 400m recovery job in between. Make sure you are consistent with not only your times for each 400 but also on how long it takes you to do the 400m recovery jog. Afterwards do a 1-2mile cooldown 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 5-8mile run with 6-8strides afterwards
• Thursday: You will start with a 1-2mile warmup, stretch and do some strides. You will be doing a 40minute threshold run. In order to get the most out of this workout, start on the track and do 1-2miles at threshold pace. After getting in the groove of that, get off the track and do a 1-3 mile loop (depending on your threshold pace) and then end with the last mile or 2 on the track to see if you are consistent with your threshold pace. In order to be successful this track season, you are going to have to be able to do longer runs at threshold pace in order to build up your endurance.
• Friday: Easy 3-6mile run with 6-8strides afterwards OR Jimmy Carnes
• Saturday: Long run consisting of 10-13miles
• Sunday: Day off OR cross train OR easy 3mile run
• Everyday: Please make sure you are stretching every day. I don’t want any of you getting hurt! Also hydrate, eat well, and go to the gym at least 2 days a week to get an adequate lift in. Doing abs (and pushups) at least 5 days a week will help you out with cutting the time and also looking so damn sexy…

Mid Distance
• Monday: You will begin with a 1-3mile warmup. Afterwards make sure you stretch, stride out and get ready for a workout. You will be doing 4x200m at pace reps with a 2min recovery jog in between; 4-6 400m at pace reps with a 2-3min recovery job in between; and end with 4x200m at pace reps with a 1-2minute recovery job in between. Afterwards cooldown for a mile or two 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, and 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!
• Wednesay: Easy 4-8mile run followed by 6-8strides
• Thursday: You will start with a 1-3mile warmup followed by stretches and strides. You will be doing 4-5 1mile repeats at threshold pace with only one minute rest in between. Afterwards you will do 1-2mile cooldown and stretch
• Friday: Easy 3-6mile run followed by 6-8 strides OR Jimmy Carnes invite
• Saturday: Long run consisting of 9-13miles
• Sunday: Day off OR cross train OR easy 3mile run
• Everyday: Please make sure you are stretching every day. I don’t want any of you getting hurt! Also hydrate, eat well, and go to the gym at least 2 days a week to get an adequate lift in. Doing abs (and pushups) at least 5 days a week will help you out with cutting the time and also looking so damn sexy…

Short Distance
• Monday: You will begin with a 0.5 to 1mile warmup, stretch, do some strides and get ready for a workout. You will be doing 4×500 @ 76-84seconds with a 2:30min rest in between. Try and stay as consistent as possible and end with a cooldown of the distance of your choice
• 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, and 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: Usually this will be your active day. But this week I want you to do 4x200m at a controlled pace (with a 200m walk in between) and then hit the weight room. What you do in the weight room is your choice but make sure it is an adequate workout!
• Thursday: You will start with a 0.5-1mile warmup, stretch and stride out. Your workout will be 2x300m @ 42-50seconds with a 1:30min rest in between; 2x250m @ 33-40seconds with a 65second rest in between; and 2x200m @ 26-32 seconds with a 55second rest in between. Afterwards cooldown and stretch
• Friday: Active day! Do anything you’d like as long as you are active! Maybe include 6-8 100m strides at one point in the day.
• Saturday: Long run of 2-4miles. Try and do this without stopping to build your endurance up.
• Sunday: Day off OR cross train OR lift
• Everyday: Please make sure you are stretching every day. I don’t want any of you getting hurt! Also hydrate, eat well, and go to the gym at least 2 days a week to get an adequate lift in. Doing abs (and pushups) at least 5 days a week will help you out with cutting the time and also looking so damn sexy…

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