Shortlink

2/4-2/10

Monday (workout day): Start with a 1.5-3mile warmup (make sure your legs are actually warmed up so you don’t pull anything). Do some stretches (both dynamic and static), sildenafil do 2-4 100m strides, hepatitis and get some water. The workout is a little tough today. You will be doing 1min hard on the track, 50seconds off, 1min hard, 40seconds off, 1min hard 30seconds off, 1min hard 20seconds off, 1 min hard 10seconds off, 1 min hard 10seconds off, 1min hard 20seconds off, 1 min hard 30seconds off, 1min hard 40seconds off, 1min hard 50seconds off. DON’T underestimate this part of the workout…It isn’t as easy as you think. Try and complete this at about 80-90% race pace. After that, do 4-6 200s at your desired 800m pace (in between each one either take a standing rest for 1-1 1/2 minutes or do a 200m jog in between). Then cool down for a mile or two and stretch!

Tuesday: Run 4-8 miles at a comfortable pace. Try and keep the pace consistent so you can get in the habit of making this your usual Tuesday running pace! Finish with 4-6 100m strides (try and get in the grass to stride…if you can’t then its ok).

Wednesday: Run 5-9miles and include a fartleck in the middle of the run (Remember: fartleck means (but not limited to) running for 2mins hard, 1min easy and repeating 3-6times). This type of run is used to help loosen your legs for Thursday’s workout!

Thursday (workout day): Start with a 1.5-3mile warmup (again making sure your legs are actually warmed up so you don’t pull anything). Do some stretches (both dynamic and static), 2-4 100m strides, and get some water. You will be doing 200m repeats again but this time you won’t be doing Easy/Medium/Hard…All of these will be Hard. You will be doing 8-16 200ms hard with a 200m jog/walk in between each one. Try and aim these to be 2-4seconds off of your desired 800m pace (ex: if your goal is to run a 2:00 800, do these repeats between 32-34seconds for each one). After completing this, end with 2-4 100m all out sprints with a 1-2minute resting period in between. This will help you with your closing speed as you are coming down the straight away to conquer that PR of yours! End with a 1-2mile cooldown and stretch.

Friday: Friday funday! Go out for a nice, whatever pace your heart desires, run and explore the wonders of Gainesville. Try and keep it between 3-7miles so your legs get a nice rest but most importantly have fun with the run (Parkour if you feel up to it!!).

Saturday: Long Distance Run! We tend to drive out from the track at 7am to San Felasco and run (depending on your desire) anywhere from 5-13miles. You usually want this day to be the longest you run in the week, so if the longest you ran was 8miles, try and do 9-11miles. With endurance comes speed!

Sunday: You have made it to the best day of the week! You get to choose whether you want to take the day off or run 3-6miles very easy. If you do decide to run, seriously take the run easily. Don’t push the pace whatsoever. Maybe grab a friend who doesn’t run much to join you if you are afraid of going too fast; your legs need a rest every now and then and this easy run will help ensure that for you (and definitely the day off will as well).

Everyday: PLEASE make sure you are hydrating everyday, getting your rest (average of 7hours a night), eating healthily and just eating period, as well as stretching. Trust me, if you take care of your own body, your body will take care of you when you are out there competing/training.  Also don’t hesitate to contact me if you have any questions about the workouts or need help with them in any way, shape, or form.

Shortlink

2/4/13 – 2/10/13

Monday

Start with a 1mi warm-up

Dynamic stretches (scissor kicks, doctor high knees, butt kicks, wind mills, karaoke, backwards high-knees, etc)

2 x 500m, speed is fast, long rest (10-15 min in between for full recovery)

2 x 200m, 75% moderate speed, short rest of 30s in between

4 x 40m, speed is quick, rest 20s

Cool down with 2-4 laps + stretch

 

Tuesday

1 mi warm-up

Dynamic stretches

4 x 300 (try to make the first 50m fast, relax for the next 150m, and the last 100m pick up the speed, keeping the last 50m steady with good form). Rest 5 mins

4 x 40, quick speed, rest 20s

Cool down

 

Wednesday

 Easy long run 2-6 miles

 

Thursday

1 mi warm-up

Dynamic Stretches

600 – 400 -200 -400 -600, walk the same distance for rest in between

6 x 100m strides, medium speed, rest 1 min

Cool down

 

Friday

1 mi warm-up

Dynamic stretches

8 x 200m, speed moderate, rest 3 min

6 x 150m hill runs (Frat Row or Village Rd are closest to the track & very good hills) speed quick, jog back for rest

 

Saturday

Cross country long run at San Felasco (you don’t have to go crazy)
Monday
2 x 500, viagra 40mg
rest 15mins
2 x 200, seek
rest 30s
4 x 40, rest 20s

Tuesday
1 mi warm up
Dynamic stretches
8 x 200, speed 75%, rest 3mins
6 x 150 hill sprints, rest jog back

Wednesday
Endurance run 2-6 mi

Thursday
1 mi warm up
Dynamic stretches
10 x 100 quick, 5min rest (speed endurance)
6 x 300 not all out, 2 min rest (tempo endurance)

Friday
1 mi warm up
Dynamic stretches
1 x 350, speed is fast, rest 15 min
4 x 200, speed fast, rest 5min

Saturday
Long run

Sunday
Rest or cross train

Shortlink

1/28/13 – 2/3/13

Monday

Start with a 1mi warm-up

Dynamic stretches (scissor kicks, doctor high knees, butt kicks, wind mills, karaoke, backwards high-knees, etc)

2 x 500m, speed is fast, long rest (10-15 min in between for full recovery)

2 x 200m, 75% moderate speed, short rest of 30s in between

4 x 40m, speed is quick, rest 20s

Cool down with 2-4 laps + stretch

 

Tuesday

1 mi warm-up

Dynamic stretches

4 x 300 (try to make the first 50m fast, relax for the next 150m, and the last 100m pick up the speed, keeping the last 50m steady with good form). Rest 5 mins

4 x 40, quick speed, rest 20s

Cool down

 

Wednesday

 Easy long run 2-6 miles

 

Thursday

1 mi warm-up

Dynamic Stretches

600 – 400 -200 -400 -600, walk the same distance for rest in between

6 x 100m strides, medium speed, rest 1 min

Cool down

 

Friday

1 mi warm-up

Dynamic stretches

8 x 200m, speed moderate, rest 3 min

6 x 150m hill runs (Frat Row or Village Rd are closest to the track & very good hills) speed quick, jog back for rest

 

Saturday

Cross country long run at San Felasco (you don’t have to go crazy)

Shortlink

2012 RecSports Intramural Track & Field Meet

RecSports’ annual track and field meet went down on November 1, prosthesis 2012, medications and a fair number of FRC runners partook in the revelry. Take a look at the results in Excel spreadsheet goodness or the tried-and-true PDF format.

Shortlink

1/28/13 – 2/3/13

Monday – 30-70 minutes moderate pace, page
finish up with 6x80m uphill sprints with full recovery (walk-down).
Tuesday – 30-60 minutes easy.
Wednesday – 30-70 minutes easy.
Thursday – 1.5 mile warmup, and
tempo run (5 miles, or 7.5 for those advanced with great fitness). I would recommend using the Lake Alice loop, as this is roughly 2.5 miles per loop. On the first 2.5 mile loop, go at threshold pace (25 seconds per mile slower than race pace) and speed up by 10 seconds per mile on the second loop. Finish with 4×200 on the track and 1-1.5 mile cool down.
Friday – 30-70 minute recovery run.
Saturday – Long run, anywhere from 50 minutes to 2 hours.
Sunday – Day off or easy 20-45 minute recovery jog.

Shortlink

1/28/13 – 2/3/13

Mike P.’s training schedule for 1/28 – 2/3: Preview | Download

Shortlink

1/21/13 – 1/27/13

Mike P.’s training schedule for 1/21 – 1/27: Preview | Download

Shortlink

1/21/13 – 1/27/13

With Summer B now underway, advice Coaches Morgan Keppel and Michael Pancotto now have weekly training schedules that will be posted here on the site.

Check out the week’s workouts under the “Training Schedule” tab above, or click here.

Remember, only train at your current level of fitness. If you’re new to running, your easy runs probably shouldn’t be seven-milers. Aim to gradually build up your weekly mileage, as summertime training provides a “base” for cross country in the fall!

Run smart, train smart!

Training questions? Everyone can pose questions in the Facebook group (see the link at right), and one of the coaches or other officers will be happy to assist you online or face to face at a practice!
Monday – 30-70 minutes starting easy and finishing at a moderate pace. 6x80m uphill sprints with full recovery (walk-down the hill) at the end.
Tuesday – 30-60 minutes recovery run.
Wednesday – 30-70 minutes easy.
Thursday – 1-2 mile warmup, ailment
2×2 miles at threshold pace with 2 minute recovery after each segment, 4x200m at race pace with full recovery (200m jog), 1-2 mile cool down.
Friday – 30-70 minutes recovery
Saturday – Long run of anywhere from 50 minutes up to an hour and 45 minutes.
Sunday – 30-40 minute recovery run/cross-train/day off.

Shortlink

Welcome to 2013!

A Happy New Year to one and all! After a marvelous cross country season in the fall, misbirth plans for the 2013 track and field season are underway. Below are some quick recaps of the major races we attended this past fall.

UF Mountain Dew Invitational

A big day for the Florida Running Club! We were happy to have ten men and ten women represent FRC at home on the Mark Bostick Golf Course on September 15.

Men – 12th of 17 teams (Complete Men’s Results)
Women – 12th of 18 teams (Complete Women’s Results)

Continue reading