Winter Track Training Cycle #1 – DISTANCE
We have four event groups:
- Girls middle distance (400/800/1600) = GMD
- Girls long distance (1600/3200) = GLD
- Boys middle distance (400/800/1600) = BMD
- Boys long distance (1600/3200) =BLD
We also have performance-level groups: Group A (the older, more experienced folks), Group B, and Newcomers.
I will use all of these group names and will do my best to not confuse anyone. It should be clear what you’re to do and if it’s not, ask me! firstname.lastname@example.org
Thank you for your hard work. Remember, you have to train fast to race fast. This is at the core of our philosophy. We balance that with plenty of injury-prevention measures and plenty of recovery/easy days to make sure you get the rest you need. Also, as we enter the season and begin more rigorous training, nutrition and sleep will be even more important. Post-workout stretching is also essential. Take time to stretch thoroughly after practice, and you can also stretch a bit at night. Ice sore spots. Get sleep. Eat right. Communicate with me. Take good care of yourself!
On the roads we have three pace categories:
Conversation pace: this is slow enough to comfortably talk with your teammates. We will often run this pace on recovery runs, when we’ve done a hard workout on the previous day, or when returning from illness or injury. Our long Sunday runs will often be at conversation pace. Our slowest pace.
Glide pace: this is a relaxed fast pace. You’re not straining, you’re not aggressively pushing, you’re not competing. You’re gliding. We run glide pace frequently. One of the keys to our sport is to learn to run a fast pace in a very relaxed state. A medium-to-fast pace.
Push pace: this is a very fast pace. You are pushing yourself, you are attacking hills, you are unlocking your knees and gliding downhill. We always want to run as relaxed as possible. But unlike glide pace, there’s more effort during a push pace run and there’s also a competitive edge. It’s an excellent idea to do most or all of your push pace runs on trails and/or grass. These are hard runs.
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First week back: listen to your body! Let your body tell you how fast to run, how far. Stay within the prescribed workout but also pay attention to how your body feels and run accordingly.
Sunday, Nov. 11
All: easy run (3 to 5 miles)
Mon., Nov. 12
All: easy run (3 to 5 miles), lift weights, core, myrtle
Tues., Nov. 13
All: easy run (3 to 5 miles), 4 x 50 meter strides, moderate to fast
Wed., Nov 14
All: don’t run. Cross train, lift weights, core, myrtle
Thurs., Nov. 15
All: glide pace run (4 to 6 miles) with hills, 4 x 200 meters very relaxed
Fri., Nov. 16
All: easy run (4 to 6 miles), lift weights, core, myrtle
Sat., Nov. 17 – Cross Training Day
All – Cross-train. Do a hard workout but do not run. Ride a bike, swim, aqua jog, yoga, pilates, go for a long hike, etc… Be active, have fun!
Sun., Nov. 18 – Sunday Long Run
GMD – 5 miles easy, stretch (4 miles JV)
GLD – 6 miles easy, stretch (4 miles JV)
BMD – 7 miles easy, stretch (6 miles JV)
BLD – 8 miles easy, stretch (6 miles JV)
Mon., Nov. 19 – First Official Day of Practice!
GMD – 2 miles roads, 1:1 fartlek fast on grass, plyo, weights
GLD – 3 miles roads, 1:1 fartlek fast on grass, plyo, weights
BMD – 3 miles roads, 1:1 fartlek fast on grass, plyo, weights
BLD – 4 miles roads, 1:1 fartlek fast on grass, plyo, weights
Tues., Nov. 20
All – Do the college loop (from 4 to 6 miles, depending on how you feel and your experience level), followed by core, myrtle, weights, and flexibility work
Wed., Nov 21
Girls Group A – 4 miles roads, 3 x 1000 on grass, bleacher work, plyo, flexibility
Boys Group A – 5 miles roads, 4 x 1000 on grass, bleacher work, plyo, flexibility
B/G Group B and newcomers – will do a similar workout with less volume
Note: anyone feeling especially sore, tired, banged up – please speak with me and you will do a recovery run
Thurs., Nov. 22 – HAPPY THANKSGIVING!
All – easy run from 4 to 7 miles (no less than 4, no more than 7). Listen to your body. If you have access to weights, please lift. Stretch a lot. Have a fun holiday!
Fri., Nov. 23
All – I would like for the GROUP A athletes to do a 5-to-7 mile run with THREE significant, sustained (5 min) surges within the run. GROUP B and NEWCOMERS should do a 4-to-6 mile run with TWO significant (5 min) surges. If you can get to trails or grass, that would be ideal. Please do 4 100-meter strides afterwards. And if you didn’t lift on Thanksgiving (which would be understandable), please lift. No weights? Do 3 sets of push-ups, core, myrtle. On a day like this, you want to push yourself but you also want to run with good biomechanics (form), stay relaxed and listen to your body (as always). And stretch, always stretch afterwards.
Sat., Nov. 24
All – this should be a hard cross-training day. Do not run, but get a hard workout in. Swim, bike, Elliptical, weights, long hike, core, myrtle, stretch, plyo, basketball, soccer, and so on. The list is long. Please take cross-training seriously.
Sun., Nov. 25 – Sunday Long Run
All – depending on your level, please do what for you is a long run. Boys GROUP A should do 8 or 9 miles. Girls GROUP A should do 7 or 8. Group B and newcomers should do anything from 5 to 7. It’s also especially important to stretch after long runs. It’s essential. So make time to go through all of your stretches, use your roller/stick to take good care of your legs post-run. And again, if you can do part/most/all of your long run on trails/grass, that is definitely preferred.
Mon., Nov. 26
All – with your group do a glide pace road run (4 to 6 miles), then core, myrtle, and weights. Work with Coach Green on ankle/calf/foot strength and flexibility.
Tues., Nov. 27
All – Warm up and stretch inside, 3 to 5 miles on roads (depending on age/experience/how you feel – we will group up as always), 400 meter intervals with 100 jog (on track ‘mini-fartlek’), plyo, stare work, core and stretch inside.
Wed., Nov. 28
Recovery run, core, myrtle, weights
Thurs., Nov. 29
3-4 miles on roads, (one lap) intervals on grass, core and myrtle
Fri., Nov. 30
Recovery run, plyo, stare work, weights, stretch
Sat., Dec. 1
All – cross train
Sun., Dec. 2
All – long run
Mon., Dec. 3
All – 3 miles on roads, then track pyramid: 800-1000-1600-1000, then 4×200 (younger runners will do less), weights, core, myrtle.
Tues., Dec. 4
All – recovery run on roads, flexibility work
Wed., Dec. 5
[Hills + fartlek]
Thurs., Dec. 6
Fri., Dec. 7
For those racing on the 8th: easy run, then donuts
For those NOT racing on the 8th: hard run, then donuts
Cross train or Race
Sun., Dec. 9
Mon., Dec. 10
All – 1) Roads, 2) then 400 intervals on track, 3) then ‘broken 400’s’ with accelerations
Tues., Dec. 11
All – extra drills/dynamic stretching around track, step work, easy recovery road run, core
Wed., Dec. 12
Boys and non-race girls – 1) Roads + Hunter Hill, 2) Fartlek (laps) on grass, and 3) (boys only) on track: 2 x 200, 2 x 400, 2 x 200
Girls who are racing Friday – 1) Spring, 2) On track: 2 x 200, 300, 400, 300, 2 x 200, 3) Inside for core and myrtle (and easy weight session if you want), then home.
Thurs., Dec. 13
[extra flexibility/recovery run/plyo/core/myrtle/weights]
Fri., Dec. 14
Girls race #1!
Girls not racing – 5 miles roads, core, myrtle
Boys racing – 4 miles, 4 strides, stretch
Boys not racing – 7 miles (Varsity) or 4 miles (JV) with core, myrtle, weights.
Sat., Dec. 15
Boys race at Ocean Breeze
Non-race boys and girls – cross train!
Sun., Dec. 16
All – long run
Mon., Dec. 17
All – extra flexibility on track, long-ish recovery run w/ two surges (TBD), plyo, core, myrtle, weights
Tues., Dec. 18
All – hills + grass strength work + core and myrtle
(Girls holiday pot-luck after practice!)
Wed., Dec. 19
All – medium distance recovery run, plyo, core, myrtle, weights
Thurs., Dec. 20
Racing girls – 4 miles easy, 4 x fast strides, stretch
Non-racing girls, non-racing boys – road mileage + track: 200/300/400/300/200
Racing boys – 5 miles roads + track: 200/300/400/300/200
Fri., Dec. 21
Non-race girls, non-race boys – easy distance (girls 5 miles, boys 6 miles), core, myrtle, weights
Race boys – 4 miles easy, extensive stretch/flexibility session
Sat., Dec. 22
All others – hard cross train!
Sun., Dec. 23
All – long run (boys varsity – 10 miles, girls varsity – 8 miles, JV boys and girls – 6 miles)
Mon., Dec. 24
Boys varsity – 7 miles total (glide/conversation pace), core, myrtle, weights
Girls varsity – 6 miles total (glide/conversation pace), core myrtle, weights
Boys and girls JV/freshmen – 5 miles total (glide/conversation pace), core, myrtle, weights
Tues., Dec. 25
Boys varsity – 8 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility
Girls varsity – 7 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility
Boys JV/freshmen – 6 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility
Girls JV freshmen – 5 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility
Wed., Dec. 26
Boys varsity – 9 miles total (recovery run), core, myrtle, weights
Girls varsity – 7 miles total (recovery run), core, myrtle, weights
Boys JV/freshmen – 6 miles total (recovery run), core, myrtle, weights
Girls JV freshmen – 5 miles total (recovery run), core, myrtle, weights
Thurs., Dec. 27
Boys varsity long distance – 3 miles on roads, then track: 2 x 1000, 2 x 800, 2 x 400 at 2 mile goal pace (short recovery), cool down/stretch/flexibility
Boys varsity middle distance – 3 miles on roads, then track: 8 x 400 at goal mile pace (short recovery), cool down/stretch/flexibility
Girls varsity long distance – 3 miles on roads, then track: 1 x 1000, 2 x 800, 3 x 400 at 2 mile goal pace (short recovery), cool down/stretch/flexibility
Girls varsity middle distance – 3 miles on roads, then track: 6 x 400 at goal mile pace (short recovery), cool down/stretch/flexibility
Boys and Girls JV/freshmen – 2 miles on roads, then track: 5 x 400 at goal mile pace (short recovery), cool down/stretch/flexibility
Fri., Dec. 28
Boys varsity – [recovery]
Girls JV freshmen
Sat., Dec. 29
None-race boys and all girls – Cross Train!
Sun., Dec. 30
Boys who raced on Sat – cross train!
Non-race boys, all girls – long run (boys varsity – 10 miles, girls varsity – 8 miles, JV boys and girls – 6 miles)
Mon. Dec. 31
Boys who raced on Sat – long run, core/myrtle, weights
Non-race boys – distance/hills, fartlek, brief track session, core/myrtle, weights
Girls varsity – distance, 4 strides, core/myrtle, weights
Tues., Jan. 1, 2019 – Happy New Year!!
Boys – distance, core/myrtle/flexibility
Girls – distance/hills (fast) and fartlek, core/myrtle/flexibility
Wed., Jan. 2
Boys – distance/hills, track-speed work, plyo, stairs, weights, core/myrtle/flexibility
Girls – distance, plyo, stairs, easy weights, core/myrtle/flexibility
Thurs., Jan. 3
Boys and girls – easy distance, core/myrtle/flexibility
Fri., Jan. 4
Non-racing girls – hard road run, weights, core/myrtle
Boys – easy distance (shorter for racers, longer for non-racers), flexibility
Sat., Jan. 5
Non-race boys and all girls – cross train!!
Sun., Jan. 6
Boys who raced – cross train!
Non-race boys – long run
All girls – long run