Distance Training – Week 4

First races are this week. Most will travel to Proviso West to be on a 4 x 800m relay team. Those not competing in the meet will have a 1600m race with Mather on Friday if conditions are okay.

Every practice begins with 10 minute warm up jog followed by team drills on the third floor.

  • Monday: Long run + tempo
    • 20 min. run, 10 min. tempo, 15-30 min. run
    • Freshmen: 20 min. run, 5 min. tempo, 10-20 min. run
  • Tuesday:
    1. Strength workout
    2. HIT (same as last week)
    3. Easy run
    4. Goal setting
  • Wednesday: Track day (if snowy, then fartlek)
    • Jog to track (after team warm up)
    • 2 x 200m,  2 x 400m, 2 x 200m at “fast, but relaxed pace” (approximately 1600m-3200m race pace) with equal distance jog recoveries
      • Freshmen sit out first 400m
    • If fartlek: 2 x 30s, 2 x 60s, 2-4 x 30s, equal time jogs
    • Baton pass practice
  • Thursday:
    • HIT (same)
    • 40 min. easy run
    • Freshmen: 30 min. easy run
    • “Precision” workout
  • Friday: Pre-meet or 1600m time trial
  • Saturday: Proviso West relay meet
    • Bus time: 7:30 am
    • Meet roster and info will be posted later this week.

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