2017 Indoor Track Pre-season Training – November/December- Intermediate (running 15-25 miles per week prior to start of pre-season)

Mid-distance Runners (Contact Coach Renna with questionsà )

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
11/5
OFF
Miles run this week: 13-15 miles / 11/6 / 11/7
3-4 mile endurance run / 11/8
3 mile endurance run
6 accelerations
EXERCISES / 11/9
4 mile endurance run
6 accelerations
EXERCISES / 11/10
OFF / 11/11
3-4 mile endurance run
P squared/abs
11/12
4-5 mile endurance run
Est. miles run this week: 17-18 miles / 11/13
3 mile endurance run, then 6 accelerations
One set of Mid Lifts (posted in weight room) / 11/14
5 min. easy, 4 x 2 min. tempo reps with 1:30 min. easy in between, 10 min. easy
EXERCISES / 11/15
OFF / 11/16
1 mile endurance, slowly build to accelerated tempo pace for next 1.5 miles, then 1 mile endurance (3.5 miles total) / 11/17
OFF / 11/18
3 mile endurance followed by 4x200m sprints
P squared/abs
11/19
5-6 mile endurance run
Est. miles run this week: 19-21 miles / 11/20
3 mile endurance run, then 6 accelerations
MID LIFT- ONE SET OF EACH EXERCISE / 11/21
10 min. easy
8 x hill repeats (Sturgess or other large hill) 10-15 min. cool down / 11/22
Cross Train
25-35 min.
MID LIFT- ONE SET OF EACH EXERCISE / 11/23
8 min. easy, 2 x 3 min. tempo reps(@85% of 800 race) with 2 min. jogged rest between reps, 10 min. easy
EXERCISES / 11/24
OFF / 11/25
10 min. endurance,
4 x 30 seconds hard 90+ effort), 30 seconds easy, 15 min. cool down (5 easy, 10 at endurance)
P squared/abs
11/26
6-7 mile endurance run
Est. miles run this week: 20-22 miles (no including practice) / 11/27
3-4 mile endurance run
4 accelerations
MID LIFT- ONE SET OF EACH EXERCISE / 11/28
10 min. easy, 6-8 laps of straights and curves
10 min. easy
4 min abs (2x30sec up&out, 30 sec butterfly, 30 sec center/sides, 30 sec v-ups) / 11/29
Cross Train
30-40 minutes OR 3 mile endurance run
MID LIFT- ONE SET OF EACH EXERCISE / 11/30
10 min. easy, fartlek- 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 / 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 Tempo= pace this run at about 85% effort

Fartlek= “off” and “on”- meaning your run is broken up into hard, easy, hard, easy, etc… and should be run at full effort for that specified time

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

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

STRENGTHENING EXERCISESà 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)