Track

Calm before the storm -- 1 WEEK TIL OUTDOORS!!

2 mile warm-up; drills, CoreX

If specified:

LD - Long Distance oriented kids

MD - Mid Distance oriented kids

• LD - 4x1000 at 3200 pace with 5:00 between; 2 lap cooldown

MD - 6x400 in :58 (Stan) -:65 boys/:72-:78 girls with 4:00 rest between each

• 5 miles steady run (faster than easy, slower than tempo)...then 6x200 with 1:00 rests

• Long run (3-5 miles MD; 5-8 miles LD) then 4x100m

• Recovery run (35-45 minutes easy)

• 3-4 miles Fartlek...get a great stretch and be ready to work Monday!

2 mile warm-up; drills, CoreX

If specified:

LD - Long Distance oriented kids

MD - Mid Distance oriented kids

• LD - 15x400 in 3:00 cycle - if your 400 is 1:15, you get 1:45 rest; 2 lap cooldown

MD - 10x200 in :28 (Stan) -:32 boys/:32-:36 girls with 3:00(!) rest between each; 2 lap cooldown

• 5 miles steady run (faster than easy, slower than tempo)...then 6x200 with 1:00 rests

• Long run (4-7 miles MD; 7-10 miles LD) then 8x100m@800 race pace

• Recovery run (35-45 minutes easy)

• LD - 3x1000 at 3200 race pace/4:00 rest between…. then 20 minutes cooldown

MD - 5x300 at 800 race pace/5:00 rest between...20 minutes cooldown

*** Long Run with Sara Kennel at Peace Valley on Feb. 27