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 55m 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.
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Pre-meet days should consist of:
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.
Warm-ups on all base/recovery days should consist of a mile of surging straightaways, with 6 55m 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.
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Pre-meet days should consist of:
- 15-20 minute jog (unless otherwise asked to go longer)
- 4 x 100m "turn-burners"
- LDs, stretch, ice, etc.
- 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: 25 mins @ 25%
1/24: 8 x 100m flys w/ walk rest to the starting line
1/25: Pre-meet OR 25-30 mins @ 60%
1/26: Meet vs. Arlington OR 15 minutes @ 80%
1/27: Recovery - mile warm up, drills, LD, stretch, ice, rehab
1/28: 8 x 1 minute @ 80% w/ equal time 50% run rest, followed by 6 x 150m hard hills with jog down recovery
1/29: OFF
1/23: 25 mins @ 25%
1/24: 8 x 100m flys w/ walk rest to the starting line
1/25: Pre-meet OR 25-30 mins @ 60%
1/26: Meet vs. Arlington OR 15 minutes @ 80%
1/27: Recovery - mile warm up, drills, LD, stretch, ice, rehab
1/28: 8 x 1 minute @ 80% w/ equal time 50% run rest, followed by 6 x 150m hard hills with jog down recovery
1/29: OFF