Training To Be Your Best: February 3rd-9th

With much apologies for missing the Monday workout, I give you the rest of the week.  I got wrapped up in a great article that will be out soon, so be ready for a great read on here within a day. I hope this crazy winter weather isn't keeping you off track too much.  If you miss a day or two, or need to change the schedule around, that is fine.  If you rolling into your state meet in the next few weekends, try your best, but remember you will not be in amazing shape in the winter compared to what you will be in the spring.

Monday- What you diligently ran this week.
Tuesday- 3x1 Mile with 5 minutes jogging recovery. Strength Workout A.
Wednesday- 45 minutes easy, 8x strides
Thursday- 40x Strides (Keep this at an Up-Tempo effort with recovery no longer than necessary).  Full warmup.  Strength Workout B
Friday- 35 minutes easy, 8x strides
Saturday- Track Meet or 2 Mile 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