Training To Be Your Best: March 31st-April 6th

As we enter April the big Invitationals across the country reach a zenith and the post season begins in most states.  Here in LA we begin our post season in the third week of April and the training will follow along that path as far as peaking is concerned.  This saturday the Mobile Meet of Champions will take place which is one of the biggest meets for top marks in Gulf South.  Watch for some fast times by a lot of Louisiana kids!

Catholic High of Baton Rouge owns the LA state 4x8 record, having run 7:53 at the Mobile Meet of Champions in 2009.

Monday- 4x400 @ 800 race effort. 6 minute recovery. Full warmup.
Tuesday- 35 minutes easy, 8 strides. Strength Workout A.
Wednesday- 3x1000 @ 3200 race effort,  5 minute standing recovery.  Full Warmup.
Thursday- 6x150 sprints. Full recovery. Full warmup.  Strength Workout B.
Friday- 25 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