Coach Cook will be leading practice 3 days a week, but training will be written for 6 days a week. All athletes should plan to run at least 5 days a week to build up fitness for the track season (unless you are already in a winter sport). We all know that consistency is key to training, so please get out there as much as you can!
Please sign up for the distance track Remind so I can send updates and let you know if we have to change any plans due to weather etc.
Remind sign up link
If you want to get started this week, you can follow this plan:
Monday: 15 minute warm up then drills. If you have access to track: 4-7x 300m hard (no faster than 3200m effort), 100m walk. If no access to track: 4-7x 60sec hard, 60sec easy. 15min cool down. 5 minutes of core, stretch
Tuesday: 35-45 minutes easy recovery, stretch
Wednesday: 15 minute warm up, 15-20 minute progression run (start relaxed and pick up the effort every 5 minutes), 15 minute cool down, 5 minutes of core, stretch.
Thursday: 40-50 minutes easy recovery, stretch
Friday: 50-70 minute long run- keep the pace relaxed but a bit faster than recovery pace, 5 minutes of core, stretch
Saturday: 30-45 minutes easy, stretch
Sunday: REST
Monday: See you at practice!