The 2019 track indoor season is under way, 119,000 high school boys and girls run indoor. The indoor season ends mid March. The outdoor season will have just over 956,000 boys and girls in high school competing.
To be successful in the long season, one must make both goals and focuses. If you want to do well outdoors, the indoor season is a short, focused season, pretty much fitness tests. That is the approach here. For 800m to 5000m, we will train the same in January, and in February, we will begin seperate workouts.
We suggest core work twice a week, and some alternative training. Warm ups and cooldowns are essential when running fast. Long runs should have cooldowns after.
Make sure you get good training shoes and track spikes.
Monday, January 7, 2019: warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Week 1, Light training, a short indoor season, building to the Spring outdoor season
Monday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Tuesday: swimming, biking, weights, and core work, 30 minutes easy running
Wednesday: warm up, 45 minute run, 8 x 200 meter stride outs, cool down
Thursday: swimming, biking, weights, and core work, 30 minutes easy running
Friday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Saturday: warm up, 3k race, of 3200m, or 1000m/600m, cool down
Sunday: Long run, easy 50-55 minutes, cooldown
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