Training To Be Your Best: October 21st-27th

The last postseason Invitational is over, I hope you ran well!  The part of the season where you worry about times is over, now we shift the focus over to racing for place.  For the more experienced and advanced teams, the goal will be to qualify for the next phase of the season without injuries, staying low key until the tougher meets.  For others, the goal may just be to make it out of the district or conference meet.

Monday- 3x1 mile @ Saturday goal race pace with 400m jog recovery, Strength Workout A
Tuesday- 12x200 @ 1 mile race effort with 200m jog recovery,
Wednesday- 30-40 minutes easy,  8x strides, Strength Workout B
Thursday- 6x600 @ Saturday goal race pace with 200m jog recovery, 8x strides
Friday- 20-30 minutes easy, 8x strides
Saturday- Conference/League/District/Metro Championship
Sunday- Off or 30-40 minutes easy

Postseason is here!

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.