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, 6 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) 6 x 100m pick-ups, LDs, stretch, ice, etc. NO weights or abs
Week 6:
4/22: Workout: Distance Workout for Monday is Descending Ladder:
1200m, 800m, 400m, 400m, 200m, 200m rest is 3 minutes between intervals
Boys:
Group A: 1200 @ 3:35-3:37; 800 @ 2:23-2:25; 400 @ 70-72; 200 @ 33-35 seconds
Group B: 1200 @ 3:54-3:56; 800 @ 2:35-2:37; 400 @ 76-77; 200 @ 36-37 seconds
Group C: 1200 @ 4:35; 800 @ 3:03; 400 @ 88-90; 200 @ 42-44 seconds
Girls:
Group A: 1200 @ 4:05-4:07; 800 @ 2:42-2:44, 400 @ 79-81; 200 @ 39-40 seconds
Group B1: 1200 @ 4:35-4:37; 800@ 3:03-3:04; 400 @ 90-91; 200 @ 42-44 seconds
Group B2: Same as above just run in 2 groups so not crowded
Group C: 1200 5:24-5:26@ ; 800 @ 3:35-3:37; 400 @ 1:42-1:44; 200 @ 50-51 seconds
4/23: Base miles on road, 5 miles; followed by LDs, stretching and abs.
4/24: Pre-meet; 20 minute jog, 6 100m pick-ups, LDs, Stretch, field events, take care of body, ice, hydration
4/25: Meet vs Lexington in Lexington. Bus at 2:30pm at high school
4/26: Base miles 3 miles, Indian files after on track for acceleration and passing simulation for 1 mile (capone and Jonny P will run 4 miles and 1 mile on track with indian files)
4/27: OFF
4/28: Meet: D2 Relays at North Andover HS; 9:30am start, bus at 8am
4/22: Workout: Distance Workout for Monday is Descending Ladder:
1200m, 800m, 400m, 400m, 200m, 200m rest is 3 minutes between intervals
Boys:
Group A: 1200 @ 3:35-3:37; 800 @ 2:23-2:25; 400 @ 70-72; 200 @ 33-35 seconds
Group B: 1200 @ 3:54-3:56; 800 @ 2:35-2:37; 400 @ 76-77; 200 @ 36-37 seconds
Group C: 1200 @ 4:35; 800 @ 3:03; 400 @ 88-90; 200 @ 42-44 seconds
Girls:
Group A: 1200 @ 4:05-4:07; 800 @ 2:42-2:44, 400 @ 79-81; 200 @ 39-40 seconds
Group B1: 1200 @ 4:35-4:37; 800@ 3:03-3:04; 400 @ 90-91; 200 @ 42-44 seconds
Group B2: Same as above just run in 2 groups so not crowded
Group C: 1200 5:24-5:26@ ; 800 @ 3:35-3:37; 400 @ 1:42-1:44; 200 @ 50-51 seconds
4/23: Base miles on road, 5 miles; followed by LDs, stretching and abs.
4/24: Pre-meet; 20 minute jog, 6 100m pick-ups, LDs, Stretch, field events, take care of body, ice, hydration
4/25: Meet vs Lexington in Lexington. Bus at 2:30pm at high school
4/26: Base miles 3 miles, Indian files after on track for acceleration and passing simulation for 1 mile (capone and Jonny P will run 4 miles and 1 mile on track with indian files)
4/27: OFF
4/28: Meet: D2 Relays at North Andover HS; 9:30am start, bus at 8am