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 50m meter strides, LDs, abs, stretching, icing, etc. are all ESSENTIAL. Don't skip out.
Each workout/tempo/fartlek day should consist of an 800m warm up and cool down, LDs, abs, stretching, other maintenance. No weights.
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Pre-meet days should consist of:
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 50m meter strides, LDs, abs, stretching, icing, etc. are all ESSENTIAL. Don't skip out.
Each workout/tempo/fartlek day should consist of an 800m warm up and cool down, LDs, abs, stretching, other maintenance. No weights.
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Pre-meet days should consist of:
- 15-20 minute jog (unless otherwise asked to go longer)
- 4 x 100m "turn-burners"
- 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 1:
11/28: Intro day - 3-4 miles @ 50% - base day routine after
11/29: Base miles - 4-5 miles @ 60%
11/30: 15 minutes tempo @ 80% w/ 800m warm up and cool down (first day in groups)
12/1: 4 miles @ 60% (look for adjusted groups)
12/2: 400m time trial w/ full recovery (15 minutes), then 5x200m @ best mile pace w/ 2 mins rest
12/3: OFF
12/4: Base Miles OYO (to be posted in detail later)
11/28: Intro day - 3-4 miles @ 50% - base day routine after
11/29: Base miles - 4-5 miles @ 60%
11/30: 15 minutes tempo @ 80% w/ 800m warm up and cool down (first day in groups)
12/1: 4 miles @ 60% (look for adjusted groups)
12/2: 400m time trial w/ full recovery (15 minutes), then 5x200m @ best mile pace w/ 2 mins rest
12/3: OFF
12/4: Base Miles OYO (to be posted in detail later)