|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|
|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|
|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.
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
Posted by Coach Green at 8:44 AM