With the end of the semester finally here, we hope your final exams went well and that you are able to get some rest in the upcoming weeks! For those of you local, we do plan on having the track open on Tuesday's and Friday's from 10:00 AM to 3:00 PM. If you are interested in having us be present for the workout, Compliance has a for that you can submit to request voluntary workouts.
Some suggestions:
>you should report your mileage each week and results for Tue & Fri workouts via text or email
>you should complete everything listed for practice each day and stay in the same routine of regular practice
>if you have any questions or any interruptions in training due to injury or illness, you should contact your coaches
>report back on Sunday, January 2, 2022
Regarding the Tuesday and Friday workouts, if you have access to a track or measured path, use it. If you don't have access to a track or measured path, adapt the workouts and just use time and effort as your guide. Use runfastcoach.com to determine pace range for workout, then start at slow end of range and try to work toward fast end of range. You can also substitute workouts as needed with a fartlek, a longer 75-80% tempo run, or hill repeats.
TEAM > TEAMMATE > SELF
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monday (on your own or OFF)
+ 6-8 x technique strides on grass
(if OFF, cross-training is encouraged)
tuesday (track will be open by 10:00 AM)
800j + mcmillan wu
+ (LD) 4 x 5 x 400 @ fast end of CV to VO2max, r= 1' / R= 3'
+ (MD) 4 x (400 + 300 + 200 @ VO2max to AnAe E, r= 90"), R= 3'
+ (800) 600 + 500 + 400 + 300 + 200 cut-down from VO2max, r= 5', 4', 3', 2'
+ strength & conditioning
+ hurdle drills if available
+ barefoot strides on grass
+ foot drills in sand if available
+ hip circuit
thursday (on your own)
800j + dynamic wu
+ light aerobic running
+ 6 x 80m fast striding in spikes w/ walk-jog back recovery
OR 5 x 60-80m fast striding uphill w/ walk down recovery
+ general strength circuit
friday (track will be open by 10:00 AM)
800j + mcmillan wu
+ (LD) 5-6 x 1600 @ fast end of Threshold, r= 1' + 4 x 80-100m strides
+ (MD) 3-4 x 1600 @ fast Threshold, r= 1' + 4-6 x 200 @ mile pace, r= 200j
+ (800) 3 x 40m starts off line, then 3 x 4 x 200 @ AnAe P, r= 1' / R= 3'
+ strength & conditioning
+ cool-down exercises
+ recovery strategies
