Training To Be Your Best: January 13th-19th

It seems we have a bit of respite from the severe cold, at least in the south, for a little while.  I know my guys and girls were feeling the effects of 20-30 degree temperatures so I can only imagine how the northern part of the country fared.  This week we look to continue to build our fitness and drive into the indoor season or at least continue to get ready for the beginning of the outdoor season in a few weeks.  Remember, keep warm, focus on injury prevention, and if you start to feel a little ache, don't hesitate to take a day off or take a day of cross training.  Lastly, if you are unsure of your fitness for certain distances, you may want to check out the McMillan calculator.

Monday- 60 minute run with 10x1 minute pickups to 3200 effort with at least 60 second recovery between each.
Tuesday- 8x200 @ current 800 fitness with 200 jog recovery. Full Warmup.  Strength Workout A.
Wednesday- 40 minutes easy, 8x strides
Thursday- 3x1 mile @ current 3200 fitness with 5 minutes jogging recovery.  Full warmup.  Strength Workout B
Friday- 35 minutes easy, 8x strides
Saturday- Track Meet or 2 Mile Time Trial
Sunday- Off

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.
Sprints- Not a stride! This is near maximal effort (while maintaining control of your body). Form is crucial in this type of running.
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.
Pacing Calculator from McMillan