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 55 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 100m pick-turn burners, LDs, stretch, ice, etc. NO weights or abs
Week 2:
12/4: Base Miles - 4 miles
12/5: Workout - 10x400m builddowns w/ 2:30 rest (2nd 3 @ 2 mile race, add 3 seconds per 400m for first set of 3, subtract 3 more seconds per 400m for the 3rd set of 3, and subtract another 3 seconds for the last one)
For example, if you are a 10:00 2 miler, your workout would look like this:
3 x 400m @ 78 secs, 3 x 400m @ 75 secs, 3 x 400m @ 72 secs, 1 x 400m @ 69 secs - all with 2:30 rest
Reason why we start with 78 is because 75, or 1:15, is the 400m pace of a 10:00 2 mile, and 75+3=78.
12/6: Base Miles - 5 miles
12/7: Workout
12/8: Pre-Meet
12/9: Winter Festival
12/10: OFF
12/4: Base Miles - 4 miles
12/5: Workout - 10x400m builddowns w/ 2:30 rest (2nd 3 @ 2 mile race, add 3 seconds per 400m for first set of 3, subtract 3 more seconds per 400m for the 3rd set of 3, and subtract another 3 seconds for the last one)
For example, if you are a 10:00 2 miler, your workout would look like this:
3 x 400m @ 78 secs, 3 x 400m @ 75 secs, 3 x 400m @ 72 secs, 1 x 400m @ 69 secs - all with 2:30 rest
Reason why we start with 78 is because 75, or 1:15, is the 400m pace of a 10:00 2 mile, and 75+3=78.
12/6: Base Miles - 5 miles
12/7: Workout
12/8: Pre-Meet
12/9: Winter Festival
12/10: OFF