Training To Be Your Best: September 16th-22nd

The season moves along and the bigger invitational meets should be approaching within the next month. Use these meets to challenge yourself since if your race plan doesn't play out, it still doesn't affect your ability to perform in the post season.  By now your body may start to be dinged up a little bit.  Feel free to take ice baths once or twice a week to help the inflammation.

Monday- 40 minute progression run, 8x strides, Strength Workout A
Tuesday- 3x1000 @ 2 mile race effort with 3 minutes recovery, 8x strides
Wednesday- 35-45 minutes easy, Strength Workout B
Thursday- 8x400 @ 3 mile race pace with 1 minute recovery
Friday- 25-35 minutes easy, 8x strides
Saturday- Invitational Race
Sunday- Off or 35-45 minutes easy

Mo Farah takes ice baths to help the recovery process.

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.