You have just finished 21 weeks of cross country, with four weeks of recovery. The next twelve weeks are about getting you to be prepared to race from 800 meters to 5000 meters. If you are a junior or senior, and can handle it, try two runs a week in the morning of 30 to 40 minutes. Supplemental training is working on core in a local fitness club or at school with trainer.
Today is MLK day, the holiday for Martin Luther King, Jr. Consider something or someone’s ideas that diamtrically opposed to your way of thinking on your run today.
Monday, January 16, 2017. Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown
Week One, Spring 2017, Indoor Season/Winter Training
This program, for the next twelve weeks, will be geared for 800 meters to 5000 meters, and for thos who may run indoors, but the focus is outdoors.
Monday, Warm up, 5 mile run, 4 x 150 meter stride outs, Begin push ups, sit ups (bent leg), start with five each, cooldown
Tuesday, Warm up, Sub maximal interval workout, 8 times 400 meters at current two mile race pace (if you can run 10 minutes, then, that means 75 seconds, if you can run 11 minutes, that means 82 seconds). Eight times 400 meters, with 200 meter jog (keep moving), in between), five push ups, five sit ups, cooldown. No spikes, this workout in flats.
Wednesday, Warm up, 6 miles, on soft surfaces, 4 times 150 meters, five sit ups and five push ups, cooldown.
Thursday, Short Repetitions. Warm up, One set of 6 times 300 meters cutdowns. Run the 300 meters at your current 800 meter pace, so if you can run 2:00, that means start at 50 seconds and bring them down one second each time. If you can run 2:20, then that means, start at 60 seconds and bring them down one second each time. Idea is to run last faster than any before. Jog between is 200 meters. Finish with 4 x 150 meter strideouts, and a two mile easy cooldown. End with five ben leg sit ups and five push ups.
Friday, Warm up, easy, three miles to five miles, soft ground, and finish with 4 x 150 meters, cooldown, plus five push ups, five bent leg sit ups.
Saturday, Race day. If you can race, 800 meters, 1000 meters, or 2 miles. Do a long warm up and long cool down. In the race, get out well and kick from 400 meters out in the 2 mile and 200 meters out in the 1000 meters or 800 meters. cooldown long as well. Five push ups, five bent leg sit ups.
Sunday, Long run, 7-8 miles, with warm up and cooldown and yes, push ups and sit ups.