Training To Be Your Best: April 21st-27th

We now enter the stretch of post season meets leading up to the state championship in three weeks.  First the district meet, then the regional meet, then the state championship.  This has been a long year and now it's time to cap it off!

In addition to post season races, the Penn Relays will take place this week.

Monday- 12x200 @ 1600 race pace with 60 seconds standing recovery.  Full warmup.
Tuesday- 25 minutes easy, 8 strides.
Wednesday- District Championship
Thursday- 40 minutes easy
Friday- 4x800 @ 3200 race pace with 400 meter jog.  Full warmup.
Saturday- 30 minutes easy, 8x strides
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