Mid-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.
Warm-ups on all base/recovery days should consist of a mile of surging straightaways, with 6 100m pick-ups after completion of the run.
Each workout/tempo/fartlek day should consist of an 800m warm up and cool down, LDs, abs, stretching, other maintenance. No weights.
Pre-meet days are 15 mins base pace w/ 6 100m pick-ups
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
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.
Warm-ups on all base/recovery days should consist of a mile of surging straightaways, with 6 100m pick-ups after completion of the run.
Each workout/tempo/fartlek day should consist of an 800m warm up and cool down, LDs, abs, stretching, other maintenance. No weights.
Pre-meet days are 15 mins base pace w/ 6 100m pick-ups
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Week 6:
4/22: Workout: Descending Ladder Workout:
500, 400, 300, 200, 100 meters 3 minute rest in between repeats
Boys:
Group A: 500m @ 75-76; 400m @ 60-61; 300m @ 44-45; 200m @ 29-30; 100m @ 13-14 seconds
Group B: 500m @ 85-87; 400m @ 68-69; 300m @ 51-52; 200m @ 33-34; 100m @ 16 seconds
Group C: 500m @ 1:40; 400m @ 84-85; 300m @ 61-62; 200m @ 41-42; 100m @ 20-21 seconds
Group D: 500m @ 2:08-2:09; 400m @ 1:42-1:43; 300m @ 74-76; 200m @ 51-52;100m @ 25-26 seconds
Girls:
Group A: 500m @ 86-87; 400m @ 69-70; 300m @ 51-52; 200m @ 33-34; 100m @ 15-16 seconds
Group B: 500m@ 88-89; 400m @ 71-72; 300m @ 53-54; 200m @ 34-36; 100m @ 16-17 seconds
Group C: 500m @ 1:39-1:40; 400m @ 78-80; 300m @ 56-57; 200m @ 37-38; 100m @ 18-19 seconds
Group D: 500m @ 1:51-1:52; 400m @ 90-91; 300m @ 67-68; 200m @ 44-45; 100m @ 21-22 seconds
4/23: Base Miles - 20 mins all groups; Indian Files after run on track for 800 meters (work on passing), LDs, abs, squats, hammer curls/stretch.
4/24: Pre-meet, 15 minute run on roads followed by 6 100m pick-ups, stretch, hand-offs, field events.
4/25: Meet vs Lexington in Lexington. Bus at 2:30pm
4/26: Base Miles - 25 mins all groups; Indian Files after run on track for 800 meters (work on passing), LDs, abs, lift, stretch.
4/27: Off
4/28: Meet: D2 Relays at North Andover High School starts at 9:30am bus at 8am
4/22: Workout: Descending Ladder Workout:
500, 400, 300, 200, 100 meters 3 minute rest in between repeats
Boys:
Group A: 500m @ 75-76; 400m @ 60-61; 300m @ 44-45; 200m @ 29-30; 100m @ 13-14 seconds
Group B: 500m @ 85-87; 400m @ 68-69; 300m @ 51-52; 200m @ 33-34; 100m @ 16 seconds
Group C: 500m @ 1:40; 400m @ 84-85; 300m @ 61-62; 200m @ 41-42; 100m @ 20-21 seconds
Group D: 500m @ 2:08-2:09; 400m @ 1:42-1:43; 300m @ 74-76; 200m @ 51-52;100m @ 25-26 seconds
Girls:
Group A: 500m @ 86-87; 400m @ 69-70; 300m @ 51-52; 200m @ 33-34; 100m @ 15-16 seconds
Group B: 500m@ 88-89; 400m @ 71-72; 300m @ 53-54; 200m @ 34-36; 100m @ 16-17 seconds
Group C: 500m @ 1:39-1:40; 400m @ 78-80; 300m @ 56-57; 200m @ 37-38; 100m @ 18-19 seconds
Group D: 500m @ 1:51-1:52; 400m @ 90-91; 300m @ 67-68; 200m @ 44-45; 100m @ 21-22 seconds
4/23: Base Miles - 20 mins all groups; Indian Files after run on track for 800 meters (work on passing), LDs, abs, squats, hammer curls/stretch.
4/24: Pre-meet, 15 minute run on roads followed by 6 100m pick-ups, stretch, hand-offs, field events.
4/25: Meet vs Lexington in Lexington. Bus at 2:30pm
4/26: Base Miles - 25 mins all groups; Indian Files after run on track for 800 meters (work on passing), LDs, abs, lift, stretch.
4/27: Off
4/28: Meet: D2 Relays at North Andover High School starts at 9:30am bus at 8am