Track Winter Training for Running Events

For the remainder of 2014 the training for runners regardless of the distance is similar in style but different in detail.  Sprinters and distance runners can begin and end their workouts together even if they get separated for parts in the middle.  The two groups can learn a lot from each other. 
Distance runners need some of the athleticism and speed of sprinters, while sprinters need some of the endurance and toughness of a distance runner.  The focus in this part of the season is on preparing the body to handle the high intensity work later on.  This means that we will be building the endurance needed for our specific events and strength needed to prevent injury.  Every aspect of each workout needs your careful attention in order to create an all-around athletic body that can handle what we will be working on in the spring.  Moreover each day has its intended purpose that fits into the overall puzzle of fitness we are creating.  Do not ignore one or two days per week because you think you do not need that workout.  Our goals right now should be to put together solid weeks of training where everything goes according to plan.  Stringing together good days, weeks, and months creates champions.  Please refer to my training blog for some of the strength workouts.  I will post the schedule there as well.  We will meet as a group on Tuesdays and Thursdays from 3:45-5:15-5:30 to go through our more technically demanding workouts.     

Week of 12/1

Monday: Aerobic Endurance (produce energy for longer times). Easy running, but not a joke pace.  Anyone seeing you run should be able to recognize you as running like an athlete trying to get better.

·         Dynamic Warm Up, Distance Runners 45-60 Minutes, 400m Sprinters 20-30 minutes.

·         After the run, sprinters can do some light strides of 50-100m with good rests between.

·         Everyone needs a good stretch when done.

Tuesday: Basic Strength and Technique (becoming a more efficient runner). 

·         Dynamic Warm Up, Technique Drills, Strength Circuit

·         Tempo Work: Distance Runners 5 minutes easy, then 2x10 minutes Tempo Effort with a 2 minute easy jog between. Finish with 5 minutes easy.  Sprinters 6X200m @ 75% effort with 45 seconds between each. 

·         Big Stretch when done.

Wednesday: Recovery Day

·         Dynamic Warm Up, Lower Leg Strength Workout, Technical Circuit

·         Distance Runners do 30-45 Minutes Easy 6 Strides after, Sprinters 6x 50m Accelerations

·         Big Stretch When Done

Thursday: Basic Strength and Technique

·         Dynamic Warm Up, Leg Strength Workout, Core Circuit Workout

·         Everyone 8 Hills on the Trails, focusing on Technique

·         Big Stretch When Done

Friday: Long Recovery

·         Dynamic Warm Up, Lower Leg Strength Workout, Form Drills

·         Distance Runners 45-60 minutes easy, Sprinters 6x 80m Accelerations

·         Big Stretch when done.

Saturday: Basic Fitness work

·         Dynamic Warm Up, 3x (10-20 Push Ups, 20 Sit Ups, 20 Lunges)

·         Distance Runners 45 Minutes Easy, Sprinters 20 Mail Box Surges (Hard from one box to the next, easy to the next one then hard again).

·         Big Stretch

Sunday: Rest