Training To Be Your Best: March 24th-30th

This past week and this week have some of the top track meets in the country on slate, getting the conversation started on state and national title contenders.  Some amazing times have already been run, and this will be one of the fastest years on record for my home state of Louisiana.  The temperamental weather looks to still be an issue is areas of the country but for the most part training should be in full swing.  Just keep working hard and lets shoot for fast times.

Blake Haney is one of the top distance runners in the US this year.

Monday- 10x60 meter sprints.  Full recovery. Full warmup.
Tuesday- 35 minutes easy, 8 strides. Strength Workout A.
Wednesday- 8x400 @ 1600 race effort,  400m jog recovery recovery.  Full Warmup.
Thursday- 10x200 at 800m race effort with 200m 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