Distance Training – Week 9

This week we’ll start a new group led by Coach Hootman for the newer joins and those recovering from injuries. Hootman’s group will be on a similar schedule, but have slightly different workouts.

Indoor City Championships are on Sunday. Not everyone will be running.

The plan for this week will be to go pretty hard early in the week and then back off before City for those running it.

  • Monday:
    • 30 minutes easy, 15 minute tempo,  30-35 minutes easy
    • Freshmen: 30 minutes easy, 15 minute tempo, 20-25 minutes easy
  • Tuesday:
    • HIT: 15s jog, 15s sprint for 2 minutes
    • 50 minutes (Freshmen: 35 minutes)
    • Weight training
  • Wednesday: Track workout
    • 1600m tempo, 3 x 800m at 5k pace, 3 x 600m at 3200m pace, 1 x Sandburg
    • Freshmen: Same except only 1 x 600m
    • Sandburg = 100m sprint, 60s rest, 200m at 800m pace
  • Thursday:
    • Core/strength training
    • 50 minutes (Freshmen: 35 minutes)
  • Friday:
    • HIT: 15s jog, 15s sprint for 2 minutes
    • 30 minutes
  • Saturday: Pre-meet
    • 20 minutes slow jog
  • Sunday: City Indoor Championships

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