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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

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