2016 Outdoor Track Pre-season Training – February/March- Mid- Advanced

AdvancedMid-distance Runners (Contact Coach Renna with questions )

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
2/21
Miles run this week: 15 miles / 2/22
4 mile endurance run / 2/23
OFF / 2/24
3 mile endurance run
6 accelerations / 2/25
4 mile endurance run
circuits / 2/26
OFF / 2/27
3 mile endurance run
EXERCISES
2/28
4- 5 mile endurance run
Est. miles run this week: 17-18 miles / 2/29
3 mile endurance run, 6 accelerations, / 3/1
10 min. easy, 6 x 1 min. tempo reps with 1.5 min. easy in between, 10 min. easy
EXERCISES / 3/2
Sprint Day One Lifting / 3/3
1.5 milesendurance, slowly build to accelerated tempo pace for next 1 mile, then 1 mile endurance (3.5miles total) / ¾
OFF / 3/5
3 mile endurance followed by 4x200m sprints
3/6
5-6 mile endurance run
Est. miles run this week: 20-24 miles / 3/7
3-4 mile endurance run
4 x 100m sprints / 3/8
Sprint Drills
10 min. easy
8 x HARD uphill repeats (Sturgess or other large hill) 10 min. cool down / 3/9
3-4 mile run
Sprint Day 2 Lifting / 3/10
10 min. easy, 3 x 3 min. tempo reps with 2 min. jogged rest between reps, 10 min. easy
EXERCISES / 3/11
OFF / 3/12
10 min. easy,
5 x 30 seconds hard, 30 seconds easy, 10 min. easy
Circuits
3/13
6-7 mile endurance run
Est. miles run this week: 23-26 miles / 3/14
3-4 mile endurance run
4 accelerations / 3/15
Sprint Drills
10 min. easy, 8 laps of straights and curves
10 min. easy
Circuits / 3/16
3-4 mile endurance run
25-30 minutes
Sprint Lifting Day 1 / 3/17
10 min. easy,
2x pyramid- 15 sec hard, 15 easy, 30 sec. hard, 30 easy, 45 hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, 10 min. easy
EXERCISES / 3/18
OFF / 3/21
PRACTICE AT FLHS 11am-1pm

Endurance Run= pace this run at about 70% effort (you should be breathing moderately hard)Cross Train= bike, elliptical, swim

Accelerations= complete these on a 100m straight away- accelerate the first 20 m and full speed the last 80m Sprint Drills- See Sprint Sched. for list

Fartlek= “off” and “on”- meaning your run is broken up into hard, easy, hard, easy, etc…Tempo= pace this run at about 85-90% effort

Straights and Curves= on track- each rep is one full lap sprint the 100m straights and jog easy on the 100m curves

Circuits= 2 sets of the following: 15-20 push-ups, 30 second crunches, 30 second front plank, 30 second mountain climbers, 30 seconds calf raises, 2-way planks- 30 seconds per side, 30 seconds of jumping jacks, 2 sets of 10 Rocket Jumps, 2 sets of 10 Tuck Jumps

Hill repeats= sprint the uphill, jog easy across the top, jog easy down to the bottom, jog easy across the bottom, then repeat for specified number of reps

STRENGTHENING EXERCISES 2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out)