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 100m 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.
Pre-meet days are 15 mins base pace w/ 6 100m pick-ups
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
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 100m 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.
Pre-meet days are 15 mins base pace w/ 6 100m pick-ups
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Week 10:
5/20: Workout: 4x200m and 2x100m (1:30 rest in between intervals
Boys:
Group M1: 200m @ 27-28 sec, 100m @ 13 sec
Group M2: 200m @ 31-32 sec, 100m @ 15 sec
Girls:
Group M1: 200m @ 31-32 sec, 100m @ 15 sec
Group M2: 200m @ 37-38 sec, 100m @ 18 seconds
5/21: Base Miles - 15 mins all groups; LDs and stretch.
5/22: Workout: 4x150s with 1:30 rest between
Boys:
Group M1: 150s at 19-20 seconds
Group M2: 150s @ 22-23 seconds
Girls:
M1: 150s @ 22-23 seconds
M2: 150s @ 27 seconds
5/23: Pre-meet, 15 minute run on roads followed by 6 100m pick-ups, stretch, hand-offs, field events.
5/24: D2 State Championship Day One at Merrimack College; bus leaves HS at 12:45pm.
5/25: Day OFF
5/26: D2 State Championship Day Two at Merrimack College bus leaves HS at 12:15pm
5/20: Workout: 4x200m and 2x100m (1:30 rest in between intervals
Boys:
Group M1: 200m @ 27-28 sec, 100m @ 13 sec
Group M2: 200m @ 31-32 sec, 100m @ 15 sec
Girls:
Group M1: 200m @ 31-32 sec, 100m @ 15 sec
Group M2: 200m @ 37-38 sec, 100m @ 18 seconds
5/21: Base Miles - 15 mins all groups; LDs and stretch.
5/22: Workout: 4x150s with 1:30 rest between
Boys:
Group M1: 150s at 19-20 seconds
Group M2: 150s @ 22-23 seconds
Girls:
M1: 150s @ 22-23 seconds
M2: 150s @ 27 seconds
5/23: Pre-meet, 15 minute run on roads followed by 6 100m pick-ups, stretch, hand-offs, field events.
5/24: D2 State Championship Day One at Merrimack College; bus leaves HS at 12:45pm.
5/25: Day OFF
5/26: D2 State Championship Day Two at Merrimack College bus leaves HS at 12:15pm