Training to Be Your Best: September 2nd-8th

Last week we began to add strength work to training, and this week we prep for the season opening race.  School is also in full swing everywhere across the country.  Finding a happy medium between training and getting your schoolwork done should be a priority!

Monday- 35 minute progression run, Strength Workout A
Tuesday- 30 minutes or 4 miles of Ins and Outs
Wednesday- 35-40 minutes easy, Strength Workout B
Thursday- 3x1000@ current 5k effort with 4 minutes jogging recovery
Friday- 25-35 minutes easy, 8x strides
Saturday- Season Opening Invitational
Sunday- Off or 35-45 minutes easy

Fayetteville Manlius of Syracuse, NY is the greatest girls cross country program in history.

Legend:

Warm Up- A few minutes jogging, dynamic stretching, a few strides
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.
Ins and Outs- Striding the straights and joggins the turns on the track
Strides- Not a sprint! Simply a short pickup of 50-100 meters at around 1-2 mile race pace. Full recovery.
Progression Run- Training done at progressive pace that increases throughout the run. Begin at an easy pace and finish at 5k race effort or so for the last few minutes.  
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.