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

We've had a down week to relax and recover from both the insane weather and the indoor season, although some athletes are still racing indoor this week up north.  Some of you, like two of my junior high milers, are two weeks away from New Balance Indoor Nationals and need to make sure you are prepared.  Others will be opening their outdoor seasons.  Either way, this will be the push into the spring and doing some real track training.  As always, if your weather still isn't great, do your best to keep the volume of your workouts high so you can at least get an aerobic stimulus.

Almost a decade and a half ago the greatest high school distance relay race took place with South Lakes, led by USHS mile record holder Alan Webb, setting a US Record in the DMR to narrowly beat Atlantic Delray and the Jefferson twins.  Who is ready for outdoor?

Monday- Mile cut downs.  1st mile @ tempo effort, 2nd mile @ 5k effort, 3rd mile at 3200 effort. 6 minutes jogging recovery between miles. Full warmup.
Tuesday- 40 minutes easy, 8 strides. Strength Workout A.
Wednesday- 8x Progressive 150m Sprints. Progressively move from 80%-95% throughout efforts. Walk 250 for recovery. Full Warmup.
Thursday- 10x400 @ goal 1 mile race pace, 90 seconds standing recovery.  Full warmup.  Strength Workout B.
Friday- 35 minutes easy, 8x strides
Saturday- Outdoor Season Opener
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