Training To Be Your Best: November 4th-10th

So for many, the state meet is this weekend, and for some it will be the following week, but luckily at this point in the peaking process you can continue to keep yourself in top shape for an extra week or two if you keep up with your easy runs.  If you run state this week you can drop the strenght training out of the program.

Monday- 4x1k @ current 5k race effort with 3 minutes jogging recovery between, Strength Workout A
Tuesday- 30 minutes of Ins and Outs
Wednesday- 25-35 minutes easy, 8x strides, Strength Workout B
Thursday- 15x200 @ Saturday goal race pace with 200m jog recovery, 8x strides
Friday- 20-30 minutes easy, 8x strides
Saturday- Sections or State Championship
Sunday- Off or 20-30 minutes easy

It will never look like this at a cross country meet in Louisiana!

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.