Training To Be Your Best: November 11th-19th

State!  The season is coming to completion.  For this week I will write the training for a Saturday state championship for the few states that have it this weekend, and then I will continue till Tuesday of next week since that is the state championship for Louisiana.  It's been a super busy year, but really productive.  Good luck to everyone!

Monday- 3x1k @ goal 5k race effort with 3 minutes jogging recovery between
Tuesday- 30 minutes of Ins and Outs
Wednesday- 25-35 minutes easy, 8x strides
Thursday- 8x400 @ Saturday goal race pace with 200m jog recovery, 8x strides
Friday- 20-30 minutes easy, 8x strides
Saturday- Sections or State Championship (Or 1 mile time trial for those racing on Tuesday)
Sunday- Off or 20-30 minutes easy
Monday- 20-30 minutes easy, 8x strides
Tuesday- State Championship

 On the horizon is the track 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 jogging 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.