With over 30 years of coaching experience and many more years of running experience, I have believed that training is a science and an art. Like "Pre" said...its like a work of art. You are always touching things up until you have a masterpiece!
The Big Idea: 48 hours of recovery runs or low intensity before a race or a workout!
For High School racing once a week...that means
Sunday - Monday are recovery days
Tuesday- tempo or fartlek or reps. This could also be a long run day or hills or short race pace
Wednesday would be a 'workout Wednesday' or goal pace or intervals or Vo2 max days
Note: a Long run over an hour, would count as a Q day
Thursday will be a recovery pace of about 45 minutes- no more than an hour
Friday would be pre meet day depending on your race schedule for Saturday
Saturday is a Q day..Race day. One or Two Q races
Tuesday or Weds can be flipped with the harder day on Weds.
The most important part of this is that we have our final Q day on Weds if we race on Saturday
Read page 2 of this document!
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