Distance Workouts!

All workouts need to start with a 10-15 minute Warm-up, Drills, Workout, 10 minute Cool Down, Stretch. Also, core will be done 3 days a week.  See below for the drills, stretches, and core info.  

At this point you need to start running 5-6 days a week.  We really need a good base and track is a very short season.  So lets build our base.

Beginner

  • Running 5 days a week.
  • Mileage 20-30 miles
  • 1 day 5-7 miles
  • 1 day hills 
  • 1 day speed
  • 2 days maintenance runs

Drills/Core 

Mid- Distance /Distance

  • Running 5-6 days a week.
  • Mileage 25-40 miles
  • 1 day 6-7 miles
  • 1 day hills 
  • 1 day speed
  • 2-3 days maintenance runs

Keys to Understanding a Workout

Goal Pace = Goal pace in a race of that distance

V Dot Calculator = VDOT is the amount of oxygen you consume during a minute of running. Use Calculator to find workout paces.

R Pace (Race Pace) = Current ability in a race of that distance.

I Pace (Interval Pace) = Intervals are “hard” but not all-out running by any means. Use Vdot Calculator.

T Pace (Tempo Pace)= Comfortably hard usually for a longer period of time. Use Vdot Calculator

WU = Warm Up

CD = Cool Down

m = Minute

Easy/Story Pace = In groups where you can talk to people around you, but not slow or jogging

Fartlek = (Swedish for speed play(1 min on= fast 3 min off = easy pace)

Repeats = Do it again

LR = Long run