2017Indoor Track Pre-season Training –November/December- INTERMEDIATE (about 20-30 prior to pre-season)

DISTANCE Runners(Contact Coach Renna with questions )

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
11/5
Miles run this week: 14-16 miles / 11/6
Pre-season Meeting / 11/7
4 mile endurance run / 11/8
3-4 mile endurance run
6 accelerations / 11/9
4 mile endurance run
P squared/abs / 11/10
OFF / 11/11
3-4 mile endurance run
STRENGTHENING EXERCISES
11/12
5-6 mile endurance run
Est. miles run this week: 18-19 miles plus cross train / 11/13
OFF / 11/14
2 mile endurance, slowly build to accelerated tempo pace for one mile, then back to endurance pace for last mile (4 miles total
Distance Lifts-1 set each) / 11/15
4 mile endurance run, followed by 6 accelerations / 11/16
Cross Train
30-40 min. followed by 6 min ABs
Distance Lifts-1 set each / 11/17
OFF / 11/18
4 mile endurance run
STRENGTHENING EXERCISES
P squared/abs
11/19
6-7 mile endurance run
Est. miles run this week: 21-24 miles plus cross train / 11/20
3-4 mile endurance run, then 6 accelerations
8 min ABs / 11/21
10 min. easy, 3 x 4 min.(about 85% of 1000m race pace)tempo reps with 2 min. easy in between, 10 min. easy
Distance Lifts-1 set each / 11/22
OFF / 11/23
10 min. easy
8-10 x hill repeats (Sturgess or other large hill) 15 min. cool down
Distance Lifts-2sets each / 11/24
Cross Train
35-45 min, followed by P squared/abs / 11/25
3-4 miles endurance followed by 4x200m sprints
STRENGTHENING EXERCISES
11/26
7-8 mile endurance run
Est. miles run this week: 22-25miles not including practice / 11/27
3-4 mile endurance run
6 accelerations
P squared/abs / 11/28
10 min. easy, fartlek- 15sec, 15, 30, 30, 45, 45, 1:00, 1:00, 45, 45, 30, 30, 15, 15, 15 min. easy
Distance Lifts-1 set each / 11/29
3-4 mile endurance
10 min ABs / 11/30
10 min. easy, 2x10 min. tempo reps w/5 min easy jog btwn reps (85% of 2 mile race pace), 10 min. easy
Distance Lifts-2sets each / 12/1
OFF / 12/2
PRACTICE AT FLHS Time TBA

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

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)

P squared+abs= 3x the following continuous circuit (no breaks)- 1 min plank, 30 seconds of push-ups, 2 min abs (30 seconds of the following- up and outs, butterfly crunches, centers and sides, v-ups)

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

Abs- Complete the following 4 exercises continuously for 30 seconds a piece in each set (sets are 2 min- repeat 3x for 6 min, 4x for 8 min, 5x for 10 min)- Up and outs, butterfly crunches, center and side crunches, v-ups/floating v-ups if able