Training To Be Your Best: January 20th-26th

By now you should be settled into a steading training regimen for track, regardless of it you are running indoor or outdoor track.  Hopefully most of the crazy weather has left and normal winter has settled into your area.  For us in the South, weather is great for training and should not be much of a concern for training.  For those who run indoor track, the state meet should be about 3-5 weeks away, so keep motivated and finish the season strong.

Indoor season's mecca.

Monday- 45 minute progression run. 8x strides
Tuesday- 8x150 with 250 jogging recovery.  400 meter race effort. Full Warmup.  Strength Workout A.
Wednesday- 45 minutes easy, 8x strides
Thursday- 2x2k @ current 3200 fitness with 6 minutes jogging recovery.  Full warmup.  Strength Workout B
Friday- 35 minutes easy, 8x strides
Saturday- Track Meet or 600 meter 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