Track Training for Running Events 12/8-12/20

Track Winter Training 12/7-12/20

Monday 12/8: Long Run--Distance Runners add 5 minutes to last week (do not exceed 75 minutes).  Sprinters add 2 minutes to last week (do not exceed 30 minutes)

Tuesday 12/9: Tempo Work--Distance Runners go 45 total minutes, First 30 Easy running, Last 15 Tempo effort.  Comfortably fast.  Sprinters 3 sets of 200,200,400.  45 seconds after the 200’s 8 minutes after the 400.  75-80% effort.

Wednesday12/10: Basic Ability--Distance runners 45-50 minutes easy followed by 6-8 strides.  Sprinters do form work and 8x 100m accelerations

Thursday 12/11: Strength Work--Everyone start with warm up and core work, then 8 hills.  Distance runners follow with 20 minutes easy.  Sprinters 3 laps and a big stretch.

Friday 12/12: Basic Abilities--Distance Runners 45-50 minutes easy followed by 6-8 strides.  Sprinters do form work and 8 flying 30’s with 3 minutes between.

Saturday 12/13: Recovery Day--Distance Runners 30 minutes easy and a big stretch.  Sprinters, Drills and 6-8 strides followed by a big stretch.

Sunday 12/14: Rest Day

Monday 12/15: Long Run--Distance Runners add 5 minutes to last week (do not exceed 75 minutes).  Sprinters add 2 minutes to last week (do not exceed 30 minutes)

Tuesday 12/16: Tempo Work--Distance Runners do 40 minutes total running no breaks.  First 5 minutes easy then 4x 5 minutes tempo 2 minutes easy) that leaves the last 9 minutes easy for cool down.  Follow with 4x 200 fast with 3-5 minutes between.  Sprinters do a big warm up then 4x 600m @ 75% effort (boys aim for 1:45-1:55, girls aim for 2:00-2:10) 8 minutes active rest between.  Everyone does core work after.

Wednesday12/17: Basic Ability--Distance runners 45-50 minutes easy followed by 6-8 strides.  Sprinters do form work and 8x 100m accelerations

Thursday 12/18: Thursday 12/11: Strength Work--Everyone start with warm up and core work, then 8 hills.  Distance runners follow with 20 minutes easy.  Sprinters 3 laps and a big stretch.

Friday 12/19: Basic Abilities--Distance Runners 45-50 minutes easy followed by 6-8 strides.  Sprinters do form work and 8 flying 30’s with 3 minutes between.

Saturday 12/20: Recovery Day--Distance Runners 30 minutes easy and a big stretch.  Sprinters, Drills and 6-8 strides followed by a big stretch.

Sunday 12/21: Rest Day