Training To Be Your Best: January 27th-February 2nd

I was a bit premature in declaring the winter weather was passing, and it looks like we have another bout of frigid and wet weather either hitting us now or coming soon.  If you can't make it outside, remember the winter weather post from a few weeks ago.  Either way, work to make the most of your time in training.  Either way, within the next month the weather should be warming up to trainable conditions across the country so hold strong!

Mary Cain's indoor season is going incredible.

Monday- 30 minutes of Ins and Outs
Tuesday- 45 minute fartlek with several pickups to mile effort or quicker. Strength Workout A.
Wednesday- 45 minutes easy, 8x strides
Thursday- 12x Hills or 16x200 @ Mile race effort with 200m jog recovery.  Full warmup.  Strength Workout B
Friday- 40 minutes easy, 8x strides
Saturday- Track Meet or 1000 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