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Track Training Schedule 1/27/14 through 2/2/14

This page features local races in the Gainesville area, page on or near the UF campus.

September
28th- ChORD 5k/Half-Marathon race

October

12th-Dog Days 5K
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19th- Paynes Prairie 5K
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19th- Race for Rehab 5K
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19th-Color Vibe
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26th-Color Me Rad 5K
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November

16th- Women’s Wellness 5K
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January

18th- UF Relay for Life 5K

February

March

29th- Fallen Heroes 5K

Long Distance
• Monday: You will begin with a 1-3mile warmup. Afterwards make sure you stretch, capsule
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…

Lond Distance

Monday:
1-3 mile warmup, allergy
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!
Lond Distance
• Monday: You will begin with a 1-3mile warmup, steroids
stretch, and do some strides. Your workout will be 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), and then 4x200m at repetition pace (with 200m jog as rest). Afterwards, cooldown and make sure you stretch.
• Tuesday: You will begin with a 1-3mile warmup and stretch. We will be doing a circuit strength workout! The first exercise will be Spotty dogs for 30-45 seconds (Star with one leg forward and the other back; hold opposite arms forwards and back; jump to change leg/arm positions). The second exercise will be wide armed pushups for 15-30 reps. The third exercise will be squat jumps for 30-45seconds. The fourth exercise will be an ab exercise of your choice. The fifth exercise of your choice will be burpees for one minute. The sixth exercise will be doing supermans for 30-45seconds. 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.
• Wednesday: Easy 4-8miles with strides afterwards
• Thursday: You will begin with a 1-3mile warmup, stretch, and so some strides. Your workout will be 3x2mile at tempo pace with 2min rest in between each one. Try and stay consistent as possible! Afterwards cooldown and stretch.
• Friday: Easy 3-6miles with strides afterwards
• Saturday: Long run (9-14miles) OR Embry Riddle Meet (if you signed up for it; if so GOOD LUCK!!!)
• Sunday: Day off OR Cross Train OR easy 3miles

Mid Distance
• Monday: You will begin with a 1-3mile warmup, stretch and do some strides. Your workout will be 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). Afterwards cooldown and stretch.
• Tuesday: You will begin with a 1-3mile warmup and stretch. We will be doing a circuit strength workout! The first exercise will be Spotty dogs for 30-45 seconds (Star with one leg forward and the other back; hold opposite arms forwards and back; jump to change leg/arm positions). The second exercise will be wide armed pushups for 15-30 reps. The third exercise will be squat jumps for 30-45seconds. The fourth exercise will be an ab exercise of your choice. The fifth exercise of your choice will be burpees for one minute. The sixth exercise will be doing supermans for 30-45seconds. 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.
• Wednesday: Easy 3-8mile run with strides afterwards
• Thursday: You will start with a 1-3mile warmup and stretch. The workout will be 4x200m at repetition pace (with 1-2min jog as rest), 4x1000m at tempo pace (with 1min jog as rest), and then 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: You will begin with a 0.5 to 1mile warmup, stretch and do some strides. Your workout will be 2x500m (rest 15minutes), 2x200m (rest 30seconds), and 4×40 (rest 20seconds). All of these are speed workouts so they should be close to all out pace! Afterwards cooldown and stretch.
• Tuesday: You will begin with a 0.5-1mile warmup and stretch. We will be doing a circuit strength workout! The first exercise will be Spotty dogs for 30-45 seconds (Star with one leg forward and the other back; hold opposite arms forwards and back; jump to change leg/arm positions). The second exercise will be wide armed pushups for 15-30 reps. The third exercise will be squat jumps for 30-45seconds. The fourth exercise will be an ab exercise of your choice. The fifth exercise of your choice will be burpees for one minute. The sixth exercise will be doing supermans for 30-45seconds. 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.
• Wednesday: You will warmup 0.5-1mile, stretch, and do some strides. The workout will be 4x300m (5minute rest), 2x200m (30second rest), and 4x40m (30second rest). Again this is a speed workout so make it count! Afterwards cooldown and stretch
• Thursday: You will begin with a 0.5-1mile warmup, stretch and do some strides. Your workout will be 1x350m (rest 15minutes), and 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!

Lond Distance

Monday:
1-3 mile warmup, Sildenafil
stretch, ed
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, discount
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!
Long Distance
• Monday: You will begin with a 1-3mile warmup, viagra order
stretch, healing
and stride out. Your workout will be 4x200m at repetition pace with a 200m jog as your rest, medical
4x200m at repetition pace with a 400m jog, and then 4x800m at repetition pace with a 400m jog. Afterwards cooldown for at least a mile and then stretch.
• Tuesday: You will begin with a 1-3mile warmup, stretch, and prepare for a strength workout. Your cycle will begin with 15-30 wide armed pushups, then you will do jump squats for 45-60seconds, then you will do dips by using the bleachers (20-40reps), then an ab workout of your choice for 60seconds, then you will do box jumps (use the bleachers for this and jump onto the first bleacher and land in a squat position, then go back down to level ground and repeat for 60seconds), and your last workout will be suicides (for this you will sprint ¼ of the way down the straight away, then sprint back, then sprint ½ of the way down the straight away, then sprint back, then sprint ¾ of the way down the straight away, then sprint back, and then (if you are ok to do this) sprint the full one hundred meters and then sprint back)). For the last workout, it is going to be hard and going to expend more energy than the previous workouts, but it will help you out in ALL distances!!! Between each workout, walk/jog the curve of the track and then stride the straight away. You will do 2-3sets of this circuit and in between the sets you will take a 2-5minute break.
• Wednesday: Easy 4-9mile run with strides afterwards
• Thursday: You will begin with a 1-2mile warmup and then go into a 40minute tempo. Like last time I encourage you to begin the tempo on the track (for at least a mile) to get your pace down, then end on the track to see if you are being consistent with your pacing. Afterwards cooldown for a mile and then stretch.
• Friday: Easy 3-6mile run followed by strides
• Saturday: Long run! Consisting of 8-14miles; since our next meet is not until February 22nd, it would be a good time to make the last 2-4miles of your long run a progression run!
• Sunday: Day off OR cross train OR easy 3mile run
• Everyday: Make sure you are hydrating and eating well. On top of that, STRETCH STRETCH STRETCH!!!!! Don’t get plagued with injury!!! Try and hit the gym 2-3times this week and maybe a yoga session here or there.

Mid Distance
• Monday: You will begin with a 1-3mile warmup, stretch, and stride out. Your workout will be 4x200m at repetition pace (1-2min jog rest), 4-6x400m at rep pace (2-3min jog rest), and 4x200m at rep pace (1-2min jog rest). Afterwards cooldown and stretch.
• Tuesday: You will begin with a 1-3mile warmup, stretch, and prepare for a strength workout. Your cycle will begin with 15-30 wide armed pushups, then you will do jump squats for 45-60seconds, then you will do dips by using the bleachers (20-40reps), then an ab workout of your choice for 60seconds, then you will do box jumps (use the bleachers for this and jump onto the first bleacher and land in a squat position, then go back down to level ground and repeat for 60seconds), and your last workout will be suicides (for this you will sprint ¼ of the way down the straight away, then sprint back, then sprint ½ of the way down the straight away, then sprint back, then sprint ¾ of the way down the straight away, then sprint back, and then (if you are ok to do this) sprint the full one hundred meters and then sprint back)). For the last workout, it is going to be hard and going to expend more energy than the previous workouts, but it will help you out in ALL distances!!! Between each workout, walk/jog the curve of the track and then stride the straight away. You will do 2-3sets of this circuit and in between the sets you will take a 2-5minute break.
• Wednesday: Easy 3-8mile run followed by strides
• Thursday: You will begin with a 1-2mile warmup and then go into a tempo run of 3-4miles (or 20minutes). I would encourage you to start on the track to get your pace down and then go off the track, then end on the track to see if you are consistent. Afterwards cooldown and stretch.
• Friday: Easy 3-6mile run followed by strides
• Saturday: Long run of 7-14miles. Since we don’t race till February 22nd I would encourage you to take advantage of it and make the last 2-3miles a progression run!
• Sunday: Day off OR cross train OR easy 3mile run
• Everyday: Make sure you are hydrating and eating well. On top of that, STRETCH STRETCH STRETCH!!!!! Don’t get plagued with injury!!! Try and hit the gym 2-3times this week and maybe a yoga session here or there.

Short Distance
• Monday: You will start with a 0.5-1mile warmup, stretch, and do some strides. Your workout will be 4-6 150m (First 50m at 50%, Second 50m at 75%, and Third 50m at 100%). The walk back is the break. Then 2-3 100m at 80%. Afterwards the group will go to student rec gym (if you can) and lift chest, tricep, and shoulders (i.e. bench press, incline press, decline press, shoulder shrugs, dips, etc) followed by 10minutes of abs.
• Tuesday: You will begin with a 0.5-1mile warmup, stretch, and prepare for a strength workout. Your cycle will begin with 15-30 wide armed pushups, then you will do jump squats for 45-60seconds, then you will do dips by using the bleachers (20-40reps), then an ab workout of your choice for 60seconds, then you will do box jumps (use the bleachers for this and jump onto the first bleacher and land in a squat position, then go back down to level ground and repeat for 60seconds), and your last workout will be suicides (for this you will sprint ¼ of the way down the straight away, then sprint back, then sprint ½ of the way down the straight away, then sprint back, then sprint ¾ of the way down the straight away, then sprint back, and then (if you are ok to do this) sprint the full one hundred meters and then sprint back)). For the last workout, it is going to be hard and going to expend more energy than the previous workouts, but it will help you out in ALL distances!!! Between each workout, walk/jog the curve of the track and then stride the straight away. You will do 2-3sets of this circuit and in between the sets you will take a 2-5minute break. Afterwards you will be going to the gym to lift legs.
• Wednesday: You will warmup 0.5-1miles, stretch, and do some strides. The workout is 2x300m at 70%, 2x200m at 80%, and 4x60m at 100% (the 300m and 200m need to be finished strong). The rest is 3-5minutes. Afterwards cooldown and stretch and hit the gym for arms and back.
• Thursday: You will warmup 0.5-1miles, stretch, and do some strides. The workout will be 3x120m at 80% focusing mainly on acceleration and finishing. Afterwards you will do 4-6 40m sprints. Make sure you stretch afterwards and if you can hit the gym for leg day!
• Friday: This is your day off! I would suggest that you stay active in some ways (basketball, ride the bike) for Saturdays run!
• Saturday: Long run consisting of 2-4miles of CONSISTENT running (that means try not to stop and walk). Being a good sprinter requires having the endurance in those legs!!
• Sunday: Day off OR cross train!

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