Training To Be Your Best: October 7th-October 13th

The middle of the season has come, and now the last few Invitationals before the postseason meets are happening, so it's time to start buckling down on all the small things. Don't forget how to stay healthy. Some of the workouts, as we start to get to the end of the season, will ramp up the intensity, so bring your A game to practice.  This week is tough, but next week will be an easier week to help you get ready for the postseason stretch, so maintain the faith!

Monday- 8x400 @ current 2 mile race pace, 200 meters jog recovery, 8x strides, Strength Workout A
Tuesday-  3x 1000 @ current 5k race pace, 90 seconds standing recovery
Wednesday- 30-40 minutes easy, Strength Workout B
Thursday- 12x200 @ 5k race pace minus 5 seconds (ex. A 16:30 5k runner, 5:20 pace, will run 35 seconds for these 200s since his 5k pace is 40 seconds per 200) with 60 seconds standing recovery
Friday- 20-30 minutes easy, 8x strides
Saturday- Invitational Race
Sunday- Off or 30-40 minutes easy

Faster intervals help get you ready for the post season!

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.