Training To Be Your Best: March 17th-23rd

The indoor season is officially over now that New Balance Indoors is finished.  The two 8th graders I coach both finished top 12 in their mile race so good job guys!  Outdoor is also rolling along and in LA the big meet this coming weekend is the Sugar Bowl Classic.  With the weather warming up, this should start some really good training time for you or your athletes.  For most other states the bigger outdoor invitationals should be starting soon so you should prepare to start running some quicker times soon.

Goodbye Armory, hopefully we will see you again in a year!

Monday- 2x600 @ 800 race effort, 20 minutes standing recovery. Full warmup.
Tuesday- 40 minutes easy, 8 strides. Strength Workout A.
Wednesday- 5x600 @ 1600 race effort, 4 minute standing recovery.  Full Warmup.
Thursday- 5x3 minutes at 3200 race effort with 3 minutes jogging recovery.  Full warmup.  Strength Workout B.
Friday- 30 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