Thursday, June 16, 2016

Early Training - 2

Here is a little more detail on the early season training broken-up into New or Just Starting Runners and Returning or Experienced Runners. Also you may be someplace in-between. Don't think that the training below is written-in-stone as the most important part of your training is constancy and getting in the weekly long run. Don't skip a lot of days.... try to run nearly every day. Each day, unless stated otherwise you should do the strides as explained in the post immediately below this one. Let me know if you want me to set-up a Google Docs training log just for you. That's the best way for me to keep track of your training on an individual basis. All I ask is that you use it and post to it after every workout.... Coach Green

    Just Starting or New Runner Returning or Experienced Runner
16-Jun Thu 25 Minutes Base 35 Minutes Base
17-Jun Fri 25 Minutes Base 35 Minutes Base
18-Jun Sat 35 Minutes Base (Strides after Run) 45 Minutes Base (strides after run)
19-Jun Sun See Post Below for Day 4 - Pomona hills
20-Jun Mon 25 Min Base  - No Strides 35 Min Base - No Strides
21-Jun Tue 25 Min Base 35 Min Base
22-Jun Wed Rest 
23-Jun Thu 35 Minutes of Base 45 Minutes of Base
24-Jun Fri See Post Below for Day 9 - 400's
25-Jun Sat 25 Min Base 35 Min Base
26-Jun Sun 35 Min Base 45 Min Base
27-Jun Mon 25 Min Base 35 Min Base
28-Jun Tue See Post Below for Day 4 … Both groups do the hills
29-Jun Wed Rest 
30-Jun Thu 40 Min Base - No Strides 45 Min Base - No Strides
1-Jul Fri 20 Minute Tempo Run
Take your best 1600/mile time from track this season and add 20 seconds.
Then look at the Daniels Table at the top of this blog to find your tempo pace.
For Example Luke at 4:27 would use 4:46 for a tempo pace of 5:40 or so.
Madden at 5:32 would use 5:52 for a tempo pace of around 6:53.
After a 2 mile warm-up and dynamics try to hold this pace for 20 minutes.
If you can't without it feeling like a race, jog for a couple of minutes and
start back up. Continue like this until you've run at pace for 20 minutes.
New runners .... just guess at it and run progressively faster than you normally would for a base run.
2-Jul Sat 25 (new runners) - 35 minutes Recovery (a bit easier than base)
3-Jul Sun 40 Min Base 50 Min Base
4-Jul Mon Pomona Hills - see day 4 on the post below (Experienced runners do 7)
The non-contact period will be over after this and we'll start meeting for
workouts several times a week. I'll put that schedule up later.
Since most of the Varsity will be going to the Idyllwild Camp at the end of the month we'll structure the training so you'll be ready for it. For those not going to the camp, we'll mirror the training as much as possible.

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