Training To Be Your Best: August 26th-September 1st

Goals: The racing season starts within the next two weeks.  It will be important to begin to find your pacing for your three mile or 5k during workouts.  Last week we did a 5k time trial, so monitor your progress and use that time trial as a rough guideline of what to run effort-wise in your workouts.  It's also time to start adding in your strength work!  Read the article and I will also add the strength routines down at the bottom.

Monday- 35-45 minutes easy, Strength Workout A
Tuesday- 12x200 @ Mile Effort with 200m easy jog recovery
Wednesday- 35-40 minutes easy, Strength Workout B
Thursday- 20 minute tempo run
Friday- 10-12x Hill Runs with equal jog recovery. Stretch after!
Saturday- 35 minutes easy, 10x strides
Sunday- Labor Day Weekend!

Strength training will be another great component of the program.

Legend:

Easy- A pace you can handle and have a conversation at the same time. Relaxed.
Tempo Run- A distance run at a pace of 5k race pace plus 30 seconds per mile.
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Fartlek- A run of varied pace for varied time which can be anywhere from an easy jog to hard sprinting.
Hills- Not all out sprints, good paced effort around 5k race effort. Can be anywhere between 100-400 meters long.
Workout A-  10-30x pushups, 10-30x prisoner squats, 10-30x lunges, 10-30x crunches, 30-60 seconds of planks on each side and the middle, and 30-60 seconds of Australian crawl.
Workout B-  20-40x step ups, 5-20x tricep pushups, 30-60 seconds of bridging, 10-20x dips, 30-60 seconds of pedestal, and 30-60 seconds of scissor kicks.