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Outdoor Track- Distance/Mid-Distance Preseason Training Schedule 2016 BEGINNER (Running under 15 miles weekly prior to joining track)Run MileageSundayMondayTuesdayWednesdayThursdayFridaySaturday9 miles2/21OFF2/223 mile endur. run2/233 mile endur. run2/24OFF2/25Cross train 20-30 min2/26OFF2/273 mile endur. run12-14 miles2/283-4 mile endurance run2/293 mile endur. run6x100m AX3/1OFF3/2Cross train 20-30 min3/33-4 mile endur. run6x100m AX?OFF3/53 mile endur.runCORE EXERCISES16-18 miles3/64-5 mile long endurance run3/73 mile endur.run6x100m AX3/8Fartlek Run 3/9Cross 20-30 minSTRENGTH EX3/10HILL WORKOUT3/11OFF3/123 mile endur.run6x100m AX CORE EXERCISES19-23 miles3/135-6 mile long endurance run3/143-4 mile endur. run6x100m AX3/15Distance tempo rep Or Mid tempo repCORE EXERCISES3/16Cross 20-30 minSTRENGTH EX3/175 min easy, 15-20 min up-tempo run (85-90% effort- gauge off 5k race pace) 10 min CD3/18OFF3/19PRACTICE at FLHS 11am-1pmEndurance The intensity of these runs on your body is not the same (meaning it is less intense) than the workouts that you do, but it is NOT a recovery run! The purpose of these runs is to build your stamina, aka, increase how long you can hold a speed while feeling relatively “comfortable.” Over time, that “comfortable” speed should become faster if you run these correctly. Please see the attached pacing guide for your endurance runs. Also, download the app “Runkeeper” if you can, and run with your phone (buy an arm band) as it will track your pacing and improve the quality at which you run these runs. If you can’t download the app, then ALWAYS map out your run in advance and know where your mile markers are, so you can check your pacing against your watch. YOU ALL MUST, AT MINIMUM, HAVE A RUNNING WATCH.MID-DISTANCE FARTLEK- 5 min easy, 2 x the following with 1 min jog between each set- 15 seconds hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 sec hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 5-10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration)DISTANCE FARTLEK- 5-10 min easy, 2 x the following with 2 min jog between each set- 15 sec hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration)Cross train- Quality cardio at an endurance pace (preferably- no impact/pounding)- biking, elliptical, swimming, pool runningDistance Tempo Rep 5 min easy, 2 x 6 min at tempo pace (85-90% effort- gauge against 85-90% race pace for mile) with 2 min easy jog between each rep, 10 min CDMid-distance Tempo Rep 5 min easy, 4 x 3 min at tempo pace (85-90% effort- gauge against 85-90% race pace for 800m-1000m) with 2 min easy jog btwn reps, 10 min CDHILL WORKOUT 10 min easy, 6-8 x HARD up-hill reps with easy jog downhill for rest (use a steep hill about 150m in length- you can use Sturges), 10 min cool downCORE EXERCISES 2 x 1 min front plank, 2x45 sec crunches, 2x30 s supermen/women, 2x30 s windshield wipers, 2 x 15-20 push-ups, 2x30 s 6 inches (30 sec rest betwn all)STRENGTHENING EXERCISES 2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out)AX= Accelerations- After your run, using 100m, gradually build speed for the first 20-30 meters, then run in a FULL OUT sprint for the remaining 70-80m (rest for about 30sec) ................
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