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  • Home
  • About
  • 2022-2023 Indoor Track Schedule
  • Posted Results
    • Kosmin Test Results
  • Workouts
    • Distance Workouts
    • Mid Workouts
    • Training Groups
  • Records
    • Cross Country Records
    • Indoor Track Records
    • Outdoor Track Records
  • Coaches
  • Resources
    • Contract & Expectation Guide
    • 2022-2023 Team Contact Info
    • Distance Pace Chart
    • Mid Distance Pace Chart
    • Invitational/State Meet Information
    • Glossary of Running Terms
    • Road Loops
    • Workout Loops
    • How to Score an XC Meet
    • 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 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:
  1. 15-20 minute jog (unless otherwise asked to go longer)
  2. 4 x 100m "turn-burners"
  3. LDs, stretch, ice, etc.
  4. 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 9:

1/23: 4 miles @ 60%
1/24: 8 x 400m @ mile pace w/ 90 secs rest
1/25: Pre-meet OR 3-4 miles @ 60%
1/26: Meet vs. Arlington OR 2 minute, 1 minute, 2 minute, 1 minute, 2 minute HARD w/ equal 60% rest
1/27: Recovery - 20 minutes easy, drills, LD, stretch, ice, rehab
1/28: 10 x 2 min @ 80%, 30 secs @ 50% 
1/29: OFF
  • Home
  • About
  • 2022-2023 Indoor Track Schedule
  • Posted Results
    • Kosmin Test Results
  • Workouts
    • Distance Workouts
    • Mid Workouts
    • Training Groups
  • Records
    • Cross Country Records
    • Indoor Track Records
    • Outdoor Track Records
  • Coaches
  • Resources
    • Contract & Expectation Guide
    • 2022-2023 Team Contact Info
    • Distance Pace Chart
    • Mid Distance Pace Chart
    • Invitational/State Meet Information
    • Glossary of Running Terms
    • Road Loops
    • Workout Loops
    • How to Score an XC Meet
    • Cross Country Courses
    • Foss Running Camp