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Training For 30 March – 04 April (Speed Week)

Youth Track Workouts:

 

Mon: 10 Min. Warm-Up (W/U), Mail Box Repeats…pick a section of your neighborhood that is approximately 200 Meters in length (in our neighborhood it is approximately 5 mailboxes in length) and sprint that length at your 1 mile race pace (so not all out, but a pace you could probably do for a mile). The workout is doing 8x 200 Meter Sprints broken into 2 sections of 4 repeats. Jog easily back to the start after each of the repeats after the 4th one give yourself a 3 min. recovery and then do the 2nd set of 4 repeats. 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 4 Mile Progressive Run (Last 10 Min. Comfortably Hard)

Thu: 10 Min. W/U, Neighborhood Hill Repeats…pick a hill in your neighborhood and do 8x Hill Repeats on the hill doing 2 sections of 4 repeats. The rest is the same as Monday’s workout. For the 1st 4 repeats jog easily back to the bottom of the hill after each repeat and after the 4th one take a 3 min. recovery period then do the 2nd set of 4 repeats. 10 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides (In our neighborhood 2 to 3 mailboxes are 100 meters). Run the strides at a 5K race pace…after each repeat jog easily back to the start point.

Sat: 4 to 6 Mile Long Run

 

Half Marathon Training:

 

Mon:  20 Min. W/U, 2x 4x 45 second repeats W/2 Min. Recovery In-Between Reps and 3 Min. Recovery In-Between Sets, 20 Min. Cool Down

Tue:  6 to 8 Miles

Wed:  8 Mile Progressive Run (Last 10 Min. @ Marathon Pace)

Thu:  20 Min. W/U, 8 to 10x Hill Repeats W/Equal Distance Recovery, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  10 Mile Long Run

Training For 23 – 28 March (Strength Week)

WK 2 (23 – 28 March) Strength Week:

Mon: 10 Min. W/U, 4x 3 Min. Repeats @ 10K Pace W/3 Min. Rest, 4x 45 Second Repeats W/2 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Mile Easy Run

Wed: 3 to 5 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu: 10 Min. W/U, 15 Min. Tempo Run @ 10K Race Pace, 20 Min. Cool Down

Fri: 30 Min. Easy Run W/10x 100 Meter Strides

Sat: 4 to 6 Mile Long Run

Training For 16 – 21 March (Speed Week)

Youth Track Workouts:

Mon:  10 Min. W/U, 2x 4x 60 Second Repeats @ 1500 Meter Race Pace W/1 Min. Rest In-Between Reps and 3 Min. Rest In-Between Sets, 20 Min. Cool Down

Tue:  3 t0 5 Mile Easy Run

Wed: 4 Mile Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  10 Min. W/U, 2 x 90 Second Repeats, 60 Second Repeats, 45 Second Repeats W/2 Min. Rest, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  6 Mile Long Run

Kettlebell Training 09 – 14 March 2020

Kettlebell Workout 1:

(Do This Workout With a 16, 20 or 24KG KB)

1st Set:

Complete 100 Snatches in as few sets as possible (Alternating Arms)

2nd Set:

Complete 100 Single Arm Swings in as few sets as possible (Alternating Arms)

3rd Set:

Complete 100 Double Arm Swings in as few sets as possible.

 

Kettlebell Workout 2:

10x Sets of:

5 Swings + 5 Cleans + 5 Presses + 5 Squats (Alternate Arms L/R)

 

Kettlebell Workout 3:

30 Min. of 5 Snatches Every Minute On The Minute (Alternating Arms)

Training For 09 – 14 March (Strength Week)

Youth Track Workouts:

 

Mon:  15 Min. W/U, 4x 3 Min. Repeats @  5K Race Pace W/3 Min. Recovery, 2x 90 Second Repeats @ 800 Meter Pace W/2 Min.  Recovery, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  10 Min. W/U, 2 Mile Loop Tempo Run @ Marathon Pace, 10 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  4 to 6 Long Run (With 3x 5 Min. ‘Pick Ups’)

 

Half-Marathon Training:

 

Mon:  20 Min. W/U, 4x 3 Min. Repeats @  5K Race Pace W/3 Min. Recovery, 2x 90 Second Repeats @ 800 Meter Pace W/2 Min.  Recovery, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  20 Min. W/U, 2x 2 Mile Tempo Runs @ Marathon Pace W/5 Min. Recovery, 20 Min. Cool Down

Thu:  8 Mile Easy Run

Fri:  30 Min. Easy Run W/10x Strides

Sat:  12 Mile Long Run (With 3x 5 Min. ‘Pick Ups’)

 

Training For 02 – 07 March (Speed Week)

Mon:  10 Min. W/U, 2x 4x 60 Second Repeats @ 800 Meter Pace W/1 Min. Rest In Between Each Rep and 2 Min. Recovery In Between Each Set, 20 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Progressive Run (Last 10 Min. @ Comfortably Hard Pace)

Thu:  10 Min. W/U, 3x 3 Lap Drills (1st Lap @ 5K Race Pace, 2nd Lap @ Mile Race Pace, 3rd Lap @ 5K Race Pace) W/3 Min. Rest, 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  Long Run

Kettlebell Training 24 – 29 February

Kettlebell Workout 1:

(Use 16, 20, or 24 KG KBs)

10 Sets:

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

10x Double Arm Swings + 5 Snatches Left

10x Double Arm Swings + 5 Snatches Right

 

Kettlebell Workout 2:

(Use a 24KG KB)

20x Sets of (every minute on the minute):

2 Cleans + 1 Press + 1 Squat

 

Kettlebell Workout 3:

10 Min. Test (Do maximum reps within 10 min. of either 1 arm swing or snatch using a 20 or 24KG KB)

 

Excellent = 200

Good = 150

 

Training For 24 – 29 February (Strength Week)

Youth Track Workouts:

 

Mon:  10 Min. W/U, 5x 3 Min. Repeats W/2 Min. Rest, 10 Min. Cool Down

Tue:  3 to 5 Miles Easy Run

Wed:  3 to 5 Miles Progressive Run (Last 10 Min. @ Marathon Pace)

Thu:  10 Min. W/U, 20 Min. Tempo Run (@ 10K Pace), 10 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  4 to 6 Miles Long Run

 

Half-Marathon Workouts:

 

Mon:  20 Min. W/U, 5x 3 Min. Repeats W/2 Min. Rest, 20 Min. Cool Down

Tue:  6 to 8 Miles Easy Run

Wed:  8 Miles Progressive Run (Last 10 Min. @ Marathon Pace)

Thu:  20 Min. W/U, 20 Min. Tempo Run (@ 10K Pace), 20 Min. Cool Down

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  10 Miles Long Run

Kettlebell Training 17 – 22 February

Kettlebell Workout 1:

(Use 16, 20, or 24 KG KBs)

10 Sets:

10x Double Arm Swings + 10 Push-Ups

10x Double Arm Swings + 9 Push-Ups

10x Double Arm Swings + 8 Push-Ups

10x Double Arm Swings + 7 Push-Ups

10x Double Arm Swings + 6 Push-Ups

10x Double Arm Swings + 6 Push-Ups

10x Double Arm Swings + 7 Push-Ups

10x Double Arm Swings + 8 Push-Ups

10x Double Arm Swings + 9 Push-Ups

10x Double Arm Swings + 10 Push-Ups

 

Kettlebell Workout 2:

5x Sets of:

10x Single Arm Swings + 5 Cleans + 3 Presses + 2 Rack Squats + 1 Snatch (Left Then Right Arm)

Rest until you could hold a conversation with someone without being winded…

 

Kettlebell Workout 3:

Choose Your Own Adventure:

1st Round – Do Either 25x Single Arm Swings Per Arm (Do Left Arm Then Right) or 10x Double Arm Swings + 5 Goblet Squats (Five Times)

2nd Round – Do Either 5x 2x Press, 2x Push Press, 2x Snatch (Do Left Arm Then Right) or 5x 5 Cleans + Presses (Do Left Arm Then Right)

3rd Round – Do Either 10 Minutes of 10x Double Arm Swings (At the Top of Each Minute) or 10x Snatches (At the Top of Each Minute – Alternating Arms…1st Minute Right Arm, 2nd Minute Left Arm, etc.)

Training For 17 – 22 February (Speed Week)

Youth Track Workouts:

 

Mon:  10 Min. W/U, 2x 4x 90 Seconds W/90 Seconds Rest In-Between Reps, 3 Min. Rest In-Between Sets, 10 Min. Cool Down

Tue: 3 to 5  Miles Easy Run

Wed:  10 Min. W/U, 8x 30 Seconds Repeats W/Equal Distance Rest, 10 Min. Cool Down

Thu:  3 to 5 Miles Easy Run

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  10 Min. W/U, 4 to 6x Long Hill Repeats W/Equal Distance Rest, 2 to 4x Short Hill Repeats W/Equal Distance Rest, 20 Min. Cool Down

 

Half Marathon Workouts:

 

Mon:  20 Min. W/U, 2x 4x 90 Seconds W/90 Seconds Rest In-Between Reps, 3 Min. Rest In-Between Sets, 20 Min. Cool Down

Tue: 6 to 8  Miles Easy Run

Wed:  20 Min. W/U, 8x 30 Seconds Repeats W/Equal Distance Rest, 20 Min. Cool Down

Thu:  8 Miles Easy Run

Fri:  30 Min. Easy Run W/10x 100 Meter Strides

Sat:  20 Min. W/U, 4 to 6x Long Hill Repeats W/Equal Distance Rest, 2 to 4x Short Hill Repeats W/Equal Distance Rest, 5 Mile Cool Down

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