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Track Training Schedule 1/20/14 through 1/26/14

Florida Running Club Calendar

Long Distance
• Monday: 1-2mile warmup followed by a 4-6mile progression run dropping 5-10seconds per mile. End with a 1mile cooldown, doctor
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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Lond Distance

Monday:
1-3 mile warmup, cialis
stretch, strides
4x200m at repetition pace (200m jog as rest)
2x400m at repetition race (400m jog as rest)
1x800m at repetition pace (800m jog as rest)
2x400m at repetition pace (400m jog as rest)
4x200m at repetition pace (with 200m jog as rest)
Cooldown and stretch

Tuesday: Circuit strength workout
In between each exercise you will walk/jog the curve of the track and stride the straight away. Do 2-3sets of this circuit with a 2minute rest in between the sets.
1. 1-3mile warmup and stretch.
2. Spotty dogs for 30-45 seconds (Start with one leg forward and the other back; hold opposite arms forwards and back; jump to change leg/arm positions).
3. Wide armed pushups for 15-30 reps.
4. Squat jumps for 30-45seconds.
5. Ab exercise of your choice.
6. Burpees for one minute.
7. Supermans for 30-45seconds.

Wednesday:
Easy 4-8miles with strides afterwards

Thursday:
1-3mile warmup, stretch, and strides.
3x2mile at tempo pace with 2min rest in between each one. Try and stay consistent as possible!
Cooldown & stretch.

Friday:
Easy 3-6miles with strides afterwards

Saturday:
Long run (9-14miles) OR Embry Riddle Meet

Sunday: Day off OR Cross Train OR easy 3miles

Mid Distance

Monday:
1-3mile warmup, stretch, and strides.
4x200m at repetition pace (1-2min jog as rest)
2x400m at repetition pace (2-3min jog as rest)
1x600m at repetition pace (4min jog rest)
2x400m at repetition pace (2-3min jog as rest)
4x200m at repetition pace (1-2min jog as rest).
Cooldown and stretch.

Tuesday:
In between each exercise you will walk/jog the curve of the track and stride the straight away. Do 2-3sets of this circuit with a 2minute rest in between the sets.
1. 1-3mile warmup and stretch.
2. Spotty dogs for 30-45 seconds (Start with one leg forward and the other back; hold opposite arms forwards and back; jump to change leg/arm positions).
3. Wide armed pushups for 15-30 reps.
4. Squat jumps for 30-45seconds.
5. Ab exercise of your choice.
6. Burpees for one minute.
7. Supermans for 30-45seconds.

Wednesday: Easy 3-8mile run with strides afterwards

Thursday:
1-3mile warmup and stretch
4x200m at repetition pace (with 1-2min jog as rest)
4x1000m at tempo pace (with 1min jog as rest)
4x200m at repetition pace (with 1-2min jog as rest).
Afterwards cooldown and stretch

Friday:
Easy 3-6mile run with strides afterwards

Saturday:
Long run of 8-12miles OR Embry Riddle Meet (if you signed up; if so GOOD LUCK!!!)

Sunday:
Day off OR Cross Train OR Easy 3mile run

Short Distance

Monday:
0.5 to 1mile warmup, stretch, strides.
2x500m (rest 15minutes),
2x200m (rest 30seconds),
4×40 (rest 20seconds).
All of these are speed workouts so they should be close to all out pace!
Afterwards cooldown and stretch.

Tuesday:
In between each exercise you will walk/jog the curve of the track and stride the straight away. Do 2-3sets of this circuit with a 2minute rest in between the sets.
1. 1-3mile warmup and stretch.
2. Spotty dogs for 30-45 seconds (Start with one leg forward and the other back; hold opposite arms forwards and back; jump to change leg/arm positions).
3. Wide armed pushups for 15-30 reps.
4. Squat jumps for 30-45seconds.
5. Ab exercise of your choice.
6. Burpees for one minute.
7. Supermans for 30-45seconds.

Wednesday:
0.5 to 1mile warmup, stretch, strides.
4x300m (5minute rest)
2x200m (30second rest)
4x40m (30second rest)

Thursday:
0.5-1mile warmup, stretch, strides.
1x350m (rest 15minutes)
4x200m (rest 5minutes).
These are both speed workouts BUT afterwards you will be hitting the weight room (try and do an upper body workout).

Friday:
You will begin a 0.5-1mile warmup, stretch, and do some strides. Your workout will just be 3x200m at 75% race pace with a 3minute rest in between each. Afterwards cooldown and stretch.

Saturday: Long Run of 3-4miles OR Embry Riddle Meet (if you signed up; if so GOOD LUCK!!!!)

Sunday: Day off OR Cross Train!

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