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 10:
5/20: Workout: 400-300-200-100 x 2. Rest is 2 minutes between intervals
Jonny P/Jonny C: 400m @ 70 seconds; 300m @ 51 seconds; 200m @ 33 seconds; 100m @ 15 seconds
Sinead: 400m @ 75 seconds; 300m @ 52 secs; 200m @ 35 seconds; 100m @ 17 seconds
Elina: 400m @ 85 seconds; 300m @ 63 secs; 200m @ 41 seconds; 100m @ 19-20 seconds
5/21: Base miles - 20 minutes on roads and LDs after.
5/22: Workout: 2X (4 X 200m)
Jonny's: 200s @ 33-35 seconds rest is 1:30 minute
Sinead: 200s @ 37 seconds rest is 1:30 minute
Elina: 200s @ 42-43 seconds rest is 1:30 minute
5/23: Pre-meet; 15 minute jog, 6 100m pick-ups, LDs, Stretch, field events, take care of body, ice, hydrate.
5/24: D2 State Championship Day One at Merrimack College. Bus leaves at 12:45pm.
5/25: Day OFF or easy 10 minute shake out run or pool.
5/26: D2 State Championship Day Two. Bus is at 12:15pm.
5/20: Workout: 400-300-200-100 x 2. Rest is 2 minutes between intervals
Jonny P/Jonny C: 400m @ 70 seconds; 300m @ 51 seconds; 200m @ 33 seconds; 100m @ 15 seconds
Sinead: 400m @ 75 seconds; 300m @ 52 secs; 200m @ 35 seconds; 100m @ 17 seconds
Elina: 400m @ 85 seconds; 300m @ 63 secs; 200m @ 41 seconds; 100m @ 19-20 seconds
5/21: Base miles - 20 minutes on roads and LDs after.
5/22: Workout: 2X (4 X 200m)
Jonny's: 200s @ 33-35 seconds rest is 1:30 minute
Sinead: 200s @ 37 seconds rest is 1:30 minute
Elina: 200s @ 42-43 seconds rest is 1:30 minute
5/23: Pre-meet; 15 minute jog, 6 100m pick-ups, LDs, Stretch, field events, take care of body, ice, hydrate.
5/24: D2 State Championship Day One at Merrimack College. Bus leaves at 12:45pm.
5/25: Day OFF or easy 10 minute shake out run or pool.
5/26: D2 State Championship Day Two. Bus is at 12:15pm.