Training To Be Your Best: February 10th-16th

So how about this weather, huh?  If you are anything like me and my team, it has been extremely frustrating trying to put together a successful season with as much cold and precipitation we have had, and we still have some to go.  One thing you should not do is panic.  Don't try to make up the training and get injured.  Don't over exert yourself you catch up.  Just keep on working with the schedule to the best of your ability and within due time the weather will return to a manageable period.

One of the two indoor tracks in Louisiana.

Monday- 40 minute progression run, 8x strides.  Full warmup.
Tuesday- 12x400 @ 3200 race effort with 200 meter jog recovery. Strength Workout A.
Wednesday- 40 minutes easy, 8x strides
Thursday- 12x Hills.  Full warmup. Strength Workout B
Friday- 40 minutes easy, 8x strides
Saturday- Track Meet or 2000 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