Training To Be Your Best: September 9th-15th

I hope everyone did well in their season openers from the previous weekend!  You need to begin to consider race strategy now that you have your feet wet.  What's the strengths and weaknesses of your racing?  Attack those issues.  If you don't have a strong finishing kick, make sure to push the pace in the middle, and if you do have a strong kick, you need to position yourself to within range of the runners you need to be when it's go time.

Monday- 3x1 mile @ 5k race pace with 4 minutes recovery, Strength Workout A
Tuesday- 8x Hills with jog recovery, 8x strides
Wednesday- 35-45 minutes easy, Strength Workout B
Thursday- 10x 200@ Mile Effort with 200 jog recovery
Friday- 25-35 minutes easy, 8x strides
Saturday- Invitational Race
Sunday- Off or 35-45 minutes easy

The NXN race is the team national championship for cross country.

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.