Hello students of the University of Florida! All of us from the F.R.C. welcome you to a new year of running, this and have a quick assignment for those of you who want to come out to our practices this academic year. We’d like all of you to fill out a form, the link to which is here: https://ufl.collegiatelink.net/form/start/47306.It is of the utmost importance that it be filled out before you come to practice, even if you do it in the minutes preceding practice.
Thanks,
Peter
How to Sign up for the Club
Fall 2014 XC Practice Schedule
This schedule serves as a template. For the final word on any practice logistics, diet please contact an officer, visit this site email frc.clubrunning@gmail.com, gonorrhea or visit the member’s Facebook page (https://www.facebook.com/groups/floridarunningclub/). The address of the Percy Beard Track is 4203 SW 23 St, Gainesville, FL 32608. Always check in front of the ticket booth.
Schedule Template – 8/25/14* to 11/2/14
Mon. 6:00 p.m. Percy Beard Track (starting point)
Tuesday 6:30 a.m. Percy Beard Track (track workout)
Wednesday 6:00 p.m. Percy Beard Track (starting point)
Thursday 6:00 p.m. Percy Beard Track (starting point)
Friday 6:00 p.m. Percy Beard Track (starting point)
Saturday/Sunday T.B.A. Most likely involves meeting-up at Percy Beard Track
*Note the week of 8/18-24/14 is a mach week of practice for anyone who may be in town a week early, but practices will be held at 7:00 a.m. everyday of the week, contrary to the practices listed above. As always, there are no obligations affiliated with attending club practice besides filling out of a club waiver on Gator Connect, which can be filled out at the student’s leisure on gator connect here: https://ufl.collegiatelink.net/form/start/47306. P.S. thanks DP for the correction.
Upcoming Revisions
There will be revisions to this webpage in the upcoming week that will allow for easier navigation for students and alumni alike. These include an updated training schedule and activites calendar, pill the 4-1-1 on this year’s officers, a donations page linked directly to the website, and more.
NIRCA Regionals Coming to Gainesville!
FRC traveled to Tallahassee this past weekend for the two-day track meet Friday, prostate March 21st and 22nd. All distances were covered as our runners participated in the 100m, 200m, 800m, 1500m, and 5000m events. Good job once again to all of our runners! All of the results can be found here.
Alexis Williams in the blocks for the 100m sprint
Kelly O’Hara and Cassie Barrett lining up for the 800m
The long-awaited locations for NIRCA Cross Country Regionals were recently announced, viagra and all of Florida Running Club was excited to hear that the Southeast Regional meet for 2014 will be held in our very own Gainesville, generic
FL. FRC won the location proposal and will be responsible for organizing and hosting the meet later this year in November. Big things are in the works for FRC, and next year will promise to be an exciting year!
FSU Relays
FRC traveled to Tallahassee this past weekend for the two-day track meet Friday, March 21st and 22nd. All distances were covered as our runners participated in the 100m, 200m, 800m, 1500m, and 5000m events. Good job once again to all of our runners! All of the results can be found here.
Alexis Williams in the blocks for the 100m sprint
Kelly O’Hara and Cassie Barrett lining up for the 800m
FRC’s Fundraiser Event: The Pi(e) Day Mile
FRC had an unprecedented showing in Spartanburg for the 2013 NIRCA Cross Country Regionals meet with 23 runners, about it and the Women’s team came home with a trophy for 2nd place! Betsy Suda placed first in the women’s 5K. It was a long 8 hour journey up to the hilly Spartanburg, valeologist but the beautiful fall colors made it all worthwhile.
All the results can be found here.
Join Florida Running Club for all-you-can-eat pie on Pi(e) Day, read more
3/14. It is $5.00 for a 1 mile fun run followed by unlimited pie all on Hume Field! All proceeds will go to FRC to fundraise for race costs.
NIRCA Southeast Regionals
FRC had an unprecedented showing in Spartanburg for the 2013 NIRCA Cross Country Regionals meet with 23 runners, recipe and the Women’s team came home with a trophy for 2nd place! Betsy Suda placed first in the women’s 5K. It was a long 8 hour journey up to the hilly Spartanburg, more but the beautiful fall colors made it all worthwhile.
All the results can be found here.
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
19th- Paynes Prairie 5K
19th- Race for Rehab 5K
19th-Color Vibe
26th-Color Me Rad 5K
November
16th- Women’s Wellness 5K
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!
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!
abortion
Volume I
Alumni Newsletter October 2013, Volume II
Alumni Newsletter Double Bonus Edition November-December 2013 (Coming Soon!)
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!
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…
