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.