The goal of this training program is to build your fitness and racing savvy for the spring season. Your fitness from cross country has helped you get stronger. Racing and the short work will make you a better racer. In college, I raced 30-35 times a season, 2 miles to 10,000m, with 3 times a year at my primary distance, the 10,000m. In high school, I raced close to 30 times a season, from 8-10 times in XC to 20-22 times in track. I always overtrained in high school. By college, I had gotten the hang of it. Most of the workouts we provide were used by high school athletes with various challenges, and by fine tuning, they succeeded. I had fine coaches in high school, some with enthusiasm than knowledge of the sport. They would learn by asking questions, and going to Coaching Clinics.
Learn, always learn.
Monday, March 11, 2019-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down
Time for spikes, photo by Mike Deering/The Shoe Addictsr
Week 10, 2019 Track buildup- stride outs in spikes, flats all week, spikes racing
Monday-warm up, 50 minutes Fartlek, 2.5 minutes hard, 2.5 minutes easy, times 10, 4x150m strideouts, core training, cool down
Tuesday-warm up, 20 minute temp run, run at 30 second per mile above your 5k current race pace, 4 times 600m, 800m pace, 300m jog, 4 x150m stride outs, , cooldown
Wednesday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Thursday-warm up, 6 x 400m, mile pace, 100m jog, 20 minute run, 6 x 300m, 100m jog, 800m pace, 20 minute run, 6 x 200m, cutdowns, 600m pace, 20 minute run, 4 x 150m gentle stride outs, cooldownrrrrrrrrr
Friday-warm up, 50 minute run, 8 x 150m, core training, cooldown
Saturday-warm up, Racing, for milers, 800/3000m, for 3000m/5000m, mile, 4x400m, cooldown
Sunday-warm up, 75 minutes, cooldown