Training To Be Your Best: February 17th-22nd

For some, the height of the indoor season is ending, such as in Louisiana with the state meet this weekend.  Around the country, the outdoor season is beginning as well and the invitationals should start within a few weeks.  This week of training will be written with consideration for those competing in the state championship Saturday.  For those who experienced bad weather the past few weeks/months, use this time to add more volume and easy running to your schedule to make up for what you have missed.

The new indoor track facility at LSU will host the LHSAA championship.

Monday- 3x1000 @ 3200 race effort with 5 minutes standing or jogging recovery.  Full warmup.
Tuesday- 40 minutes easy, 8 strides
Wednesday- 4x300 @ Current 800 pace with 4 minutes standing or jogging recovery. Full Warmup.
Thursday- 30x Strides
Friday- 25 minutes easy, 8x strides
Saturday- State Indoor Championship
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