For the next 2 weeks, your group needs to get together and get out and run. It is easier to get in the run if you have someone with you. If not, make a plan and a time! We will try to pick a couple of days to meet up for runs. I will help organize a time if you want.
Maintain good mileage but no need to increase too much. 30-40 miles a week is a good goal
Monday's: Recovery run....just go out at conversation pace or a little faster. No racing! 4-6 miles
How about a run to see Christmas lights?
Tuesday's: Anything like this
easy recovery pace 5-8 mins, progression run....swing tempo, tempo, cruise or race pace, back to recovery. Total of 5-6 miles
OR: easy recovery first 10 mins, then 1 min fartlek tempo, 1-2 min recovery X 6-10 times, then recovery again
OR....just call your own tempo fartlek (speed play)
Wednesday
Same as Monday
OR HILLS
OR a track core circuit
Thursday
Newton Fartlek
2-2-2-3-3-4-4-3-3-2-2-2
tempo-cruise followed by easy
OR: 3-2-3 x 3 followed by 3 x 200 fast, 200 walk
OR 4-5 x 600 at 2 mile pace, followed by 150-50
Friday: The Bluffs or trail run- depending on how you feel
Saturday: Dog Park....long run 45 mins to an hour
You can always add in GSM, Lunge and Myrtle
Remember not to run intense workouts more than 2-3 times a week (if hills in one of these)
I will update final surge, but these are just examples. Set a good time to get out if you have time
Enjoy the break. I hope to get some of you together a couple of times if we can
Text me if you want or have questions
Merry Christmas!! Ho Ho Ho
Wednesday, December 20, 2017
Sprinter Jumper Winter Break
Here is an outline for winter break. Do the best you can to get out to workout. The weather may be colder or you can substitute a gym or indoor routine. Be adaptive and don't let more than 1 or 2 days go by without training. YOU have to make the time. Find a workout partner or set a time to workout
Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.
Examples only
Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too
Week 1 Day 2: 6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same
Week 1 Day 3: 10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway
Week 1 Day 4: 6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster
Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted
Have Fun....Enjoy your break! Come back ready to train-- phase 2.
Here is the outline for December 24th- Jan 7th. You can vary the days, but you the idea. We may try to have a couple of track days if the weather is good after Christmas.
Examples only
Week 1 Day 1: 5-7 x Hills of 20-30 secs. Longer with slight grade. Run at 80-85%
Week 2: Cut the hills down to 3-4 shorter and faster. Good form and 3-4 min recovery
Also add General Strength Circuit or Weights. You can create your own. Video on this blog too
Week 1 Day 2: 6-8 x 200m faster than tempo. 72% Take your PR x 1.28...or 24 x 1.28 = 30-31
Week 2 Do the same
Week 1 Day 3: 10 x 30 m curve starts....drive out phase then float for 30 meters. 3-4 min rest
Week 2 Do the same 5-6 on the straightaway
Week 1 Day 4: 6 x 300 at 80% Dont skip out on this one
take your 200 PR x 2.2. then divide by 4 and then multiply by 3.....Then multiply x 1.2
so.....if you are a 24' 200 runner.....Then run your 300's in 48 seconds
a 27 sec 200 runner = 54 secs
Week 2 do the same but only 3-4...and just a little faster
Day 5: Long Warmup then 5 - 8 x 100's at 70% (1.3)
Add your GSM LM or Mrytle to every workout if you can. Mix these up and don't just do the easy ones. These are examples. Send a text to get together. Look for days when you can really train. If the weather is poor, try Parker Fieldhouse, etc...Core circuits or stationary bike can be substituted
Have Fun....Enjoy your break! Come back ready to train-- phase 2.
Thursday, December 14, 2017
Welcome Back to LT Blog
Hello and I hope this finds you all well as you prepare for the ''break" and getting ready for Finals!!
Please check often or at least when I send you this link....workouts, ideas and articles that will benefit you as athletes. This is good info and important for all event!!
Today- please think about the focus of Winter Season......GSM, LM, SAM
This is all about General Strength Mobility
Lunge Matrix
or Strength and Mobility SAM
If you ever find yourself on a day when you can't run or want to spice up your fitness...Do these
This is maybe as or more important than 150's, starts or jumps or even a distance day. Try 2-3 days per week to get started
We will refer to this as the GSM or SAM
Also: Good article on Speed development
and a video series that shows more of what we do as well as many of the top high school and elite programs. Sometimes its the little things that make a big difference. Of course....reading is one thing...now get your rear into gear!
Look back here for some winter workouts over break too!
Good Luck on Finals and use your time to stay on top of your training...find a workout partner to keep you motivated!!
Please check often or at least when I send you this link....workouts, ideas and articles that will benefit you as athletes. This is good info and important for all event!!
Today- please think about the focus of Winter Season......GSM, LM, SAM
This is all about General Strength Mobility
Lunge Matrix
or Strength and Mobility SAM
If you ever find yourself on a day when you can't run or want to spice up your fitness...Do these
This is maybe as or more important than 150's, starts or jumps or even a distance day. Try 2-3 days per week to get started
We will refer to this as the GSM or SAM
Also: Good article on Speed development
and a video series that shows more of what we do as well as many of the top high school and elite programs. Sometimes its the little things that make a big difference. Of course....reading is one thing...now get your rear into gear!
Look back here for some winter workouts over break too!
Good Luck on Finals and use your time to stay on top of your training...find a workout partner to keep you motivated!!
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