Training To Be Your Best: October 28th- November 3rd

As we move further into the post season, keep in mind that you need to stay injury free so if that means you need to take an extra day off from practice, go for it.  The majority of the work has been put in already.  Now is just the peaking process.  Also, it should be getting cold everywhere across the US by now.  Stay warm because getting sick can also negatively affect your performance.

Monday- 2x2k @ current 5k race effort with 12 minutes jogging recovery between, Strength Workout A
Tuesday- 5x300 @ 800 race effort with 6 minutes recovery
Wednesday- 25-35 minutes easy,  8x strides, Strength Workout B
Thursday- 8x400 @ Saturday goal race pace with 200m jog recovery, 8x strides
Friday- 20-30 minutes easy, 8x strides
Saturday- Regional Championship
Sunday- Off or 20-30 minutes easy

NXN South is a Post Season race coming up in four weeks.

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.