Distance Workouts
All New Training Groups will be posted on this website under "workouts->training groups" after most races, unless another arrangement has been made. Until then, train with your assigned group.
After each base mile day, 10 x 100 meter strides, LDs, abs, weights, stretching, icing, etc. are all ESSENTIAL. Don't skip out.
After each workout day, LDs, abs, and stretching are a must.
Pre-meet days should consist of:
15-20 minute jog (unless otherwise asked to go longer) 4 x 200m "long strides" LDs, stretch, ice, etc. NO weights or abs
GROUP LEADERS AND ALL OTHERS - make sure you're running at your appropriate base mile pace, which can be found in the "Base/Tempo Pace Chart" located here.
After each base mile day, 10 x 100 meter strides, LDs, abs, weights, stretching, icing, etc. are all ESSENTIAL. Don't skip out.
After each workout day, LDs, abs, and stretching are a must.
Pre-meet days should consist of:
15-20 minute jog (unless otherwise asked to go longer) 4 x 200m "long strides" LDs, stretch, ice, etc. NO weights or abs
GROUP LEADERS AND ALL OTHERS - make sure you're running at your appropriate base mile pace, which can be found in the "Base/Tempo Pace Chart" located here.
Week 2:
Monday 3/1: Workout - 300m repeats w/ 2 minutes rest
Boys:
Group A - 8 x 300m @ 52-54 seconds (26-27 second laps)
Group B - 8 x 300m @ 55-58 seconds (28-29 second laps)
Group C - 8 x 300m @ 60-62 seconds (30-31 second laps)
Group D - 8 x 300m @ 65-68 seconds (33-34 second laps)
Group E - 6 x 300m @ 1:12-1:16 (36-28 second laps)
Group F - 6 x 300m @ 1:20-1:24 (40-42 second laps)
Girls:
Group A - 8 x 300m @ 62-64 seconds (31-32 second laps)
Group B - 8 x 300m @ 1:14-1:18 (37-39 second laps)
Group C - 6 x 300m @ 1:22-1:28 (41-44 second laps)
Tuesday 3/2: Base miles
Wednesday 3/3: Base miles OYO
Thursday 3/4: Workout
Friday 3/5: Workout
Saturday 3/6 & Sunday 3/7: One day Base miles OYO, the other day OFF - make sure you're running at your appropriate base mile pace, which can be found in the "Base/Tempo Pace Chart" located here.
Monday 3/1: Workout - 300m repeats w/ 2 minutes rest
Boys:
Group A - 8 x 300m @ 52-54 seconds (26-27 second laps)
Group B - 8 x 300m @ 55-58 seconds (28-29 second laps)
Group C - 8 x 300m @ 60-62 seconds (30-31 second laps)
Group D - 8 x 300m @ 65-68 seconds (33-34 second laps)
Group E - 6 x 300m @ 1:12-1:16 (36-28 second laps)
Group F - 6 x 300m @ 1:20-1:24 (40-42 second laps)
Girls:
Group A - 8 x 300m @ 62-64 seconds (31-32 second laps)
Group B - 8 x 300m @ 1:14-1:18 (37-39 second laps)
Group C - 6 x 300m @ 1:22-1:28 (41-44 second laps)
Tuesday 3/2: Base miles
Wednesday 3/3: Base miles OYO
Thursday 3/4: Workout
Friday 3/5: Workout
Saturday 3/6 & Sunday 3/7: One day Base miles OYO, the other day OFF - make sure you're running at your appropriate base mile pace, which can be found in the "Base/Tempo Pace Chart" located here.