Distance Training – Week 3

Every practice starts with ~10 minute easy jog followed by team drills.

Make sure to keep easy runs EASY while we are building up mileage and intensity. Once the workload has stabilized, then we can worry about pace.

  • Monday: Long run/tempo day
    1. Easy run ending at track
      • 30 minutes
      • Freshmen, 20 minutes
    2. 5 minute tempo on track
    3. Cool down jog back to school
  •  Tuesday:
    1. HIT: 1.5 minutes of: 20 seconds jogging followed by 10 seconds sprinting at 95% effort
    2. Easy run:
      • 20-30 minutes
      • Freshmen: 20 minutes
    3. Strength workout: Modified version of this workout
  • Wednesday:
    1. Jog to track
    2. 200s with very slow 200m jog recovery
      • 5 x 200m at “fast but very relaxed” pace
      • Freshmen: 3 x 200m
    3. Cool down jog:
      • 15-20 minutes
      • Freshmen straight back to school
  • Thursday:
    1. Same run as Tuesday
    2. Precision workout: 2 rounds of core circuit
  • Friday: No practice. Do this on your own either at a track or simulate this off the track.
    1. Jog to track
    2. 300s with 90 second recoveries
      • 3 x 300m at “fast but very relaxed” pace
      • Freshmen: 2 x 300m
    3. Cool down jog:
      • 15-20 minutes
      • Freshmen straight back to school
  • Saturday: 0-20 minute slow jog on your own
  • Sunday: Off

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