Training To Be Your Best: January 6th-12th

Oh my, how the weather is crazy.  It is understandable if you had issues last week with the training because how cold or wet it was outside.  One of the big parts of training is flexibility, and I mean flexibility as far as your daily routine, not necessarily with your body.  You need to be smart, and sometimes switching a day with another day or spending a day only in the weight room might be a good call over risking an injury out on the track or the roads.  The training for this track season is a bit weightier than the fall for cross country, but don't risk your health to keep up with it if your body isn't ready.  Either way, do your best to maximize each day of training, even if that means deviating from the schedule a bit.

Who's ready to qualify?

Monday- 20 minute tempo run. Full warmup.
Tuesday- 10x Hills, Full Warmup. Strength Workout A. Add a long (15-20 minute) cooldown after.
Wednesday- 35 minutes easy, 8x strides
Thursday- 12x400 @ current 3200 race effort with 200m jogging recovery. Strength Workout B
Friday- 40 minutes easy, 8x strides
Saturday- 1 Mile Time Trial (or 45 minute progression run)
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.