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

The good news is about the weather is at least when it starts to warm up, the cool weather will give us several extra weeks of good training down the line.  Hopefully the rain will hold off, but we will have to wait and see.  If everything went to plan last week, you had a good bit of training and this week will be more of the same.  Time is of the essence to make the most of the few weeks before state qualifying starts.

Tad Gormley stadium is one of the biggest and best track stadiums in the South.  It hosts the Sugar Bowl Track Classic each March in New Orleans.

Monday- 2000-200-200-2000 with 5 minutes between 2000 and 200, 3 minutes between 200s, and 5 minutes between 200 and 2000. 200's are near max effort, 2000s are at 3200 effort. Full warmup.
Tuesday- 30 minutes easy, 8 strides. Strength Workout A.
Wednesday- 10x60 meter sprints. 4 minute recovery.  These sprints need to be max effort.  Full Warmup.
Thursday- 2x5x300 @ 1600 race effort with 100m jog recovery between reps.  5 minutes between sets.  Full warmup.  Strength Workout B.
Friday- 35 minutes easy, 8x strides
Saturday- Invitational Meet
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