Training To Be Your Best: September 23rd-29th

We've made it through the first third of the season, congrats.  This week will be a "down" week, or a week with a little less excitement in order to allow the body to recover a bit for the upcoming stretch of meets.  It's okay if you have an invitational this weekend as the main part of the recovery will come from the easier workload this week.

Monday- 30-35 minutes of Ins and Outs, 8x strides, Strength Workout A
Tuesday- 35-45 minutes easy
Wednesday- 35-45 minutes easy, Strength Workout B
Thursday- 20 minute tempo
Friday- 25-35 minutes easy, 8x strides
Saturday- Invitational Race or Off
Sunday- Off or 35-45 minutes easy

Recovery is a vital part of a successful, long-term training program.

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.