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  • Home
  • About
  • 2021 Indoor Track Schedule
    • Posted Results
  • Workouts
    • Distance Workouts
    • Mid-Distance Workouts
    • Training Groups
  • Records
    • Cross Country Records
    • Indoor Track Records
    • Outdoor Track Records
  • Coaches
  • Resources
    • Contract & Expectation Guide
    • Pace Chart
    • VO2 MAX (Time Trial) Table
    • Glossary of Running Terms
    • How to Score an XC Meet
    • Workout Loops
    • Cross Country Courses
    • Foss Running Camp

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.
​
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.


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