Distance Workouts
***All New Training Groups will be posted on this website under "workouts->training groups" after most races, unless another arrangement has been made. Until then, train with your assigned group.
***After each base mile day, 6 x 100 meter strides, LDs, abs, weights, stretching, icing, etc. are all ESSENTIAL. Don't skip out.
***After each workout day, LDs, abs, and stretching are a must.
***Pre-meet days should consist of: 15-20 minute jog (unless otherwise asked to go longer) 6 x 100m pick-ups, LDs, stretch, ice, etc. NO weights or abs
Week 8:
5/6: Base Miles - 4 miles on roads, strides, LDs and abs after. (Capone, Pereira, Butler 5-6 miles on roads)
5/7: Workout: Broken 800s; 3x(200m at race pace, 200m base pace, 400m race pace) 3 minutes rest between intervals
Boys: Girls:
Group A: Group A:
200m @ 35 sec; 200m @ 50 sec; 400m @ 70 sec 200m @ 38 sec; 200m @ 55 sec; 400m @ 75 sec
Group B: Group B1:
200 @ 38 sec; 200 @ 55; 400 @ 75 sec 200 @ 43 sec; 200 @ 61 sec; 400 @ 85 secs
Group C: Group C:
200 @ 43 sec; 200 @ 61 sec; 400 @ 86 secs 200 @ 55; 200 @ 72 sec; 400 @ 1:46;
Girls Group B2: 200 @ 47; 200 @ 65 sec; 400 @ 95 seconds
5/8: Pre-meet; 20 minute jog, 6 100m pick-ups, LDs, Stretch, field events, take care of body, ice, hydrate.
5/9: Meet vs Belmont @ Burlington; bus at high school at 2:30pm
5/10: Base miles - 3 miles on road, strides and LDs after. (Group A run 4 miles)
5/11: Day OFF.
5/12: Base run - 4 miles on roads (Group A has 5-6 miles on roads)
5/6: Base Miles - 4 miles on roads, strides, LDs and abs after. (Capone, Pereira, Butler 5-6 miles on roads)
5/7: Workout: Broken 800s; 3x(200m at race pace, 200m base pace, 400m race pace) 3 minutes rest between intervals
Boys: Girls:
Group A: Group A:
200m @ 35 sec; 200m @ 50 sec; 400m @ 70 sec 200m @ 38 sec; 200m @ 55 sec; 400m @ 75 sec
Group B: Group B1:
200 @ 38 sec; 200 @ 55; 400 @ 75 sec 200 @ 43 sec; 200 @ 61 sec; 400 @ 85 secs
Group C: Group C:
200 @ 43 sec; 200 @ 61 sec; 400 @ 86 secs 200 @ 55; 200 @ 72 sec; 400 @ 1:46;
Girls Group B2: 200 @ 47; 200 @ 65 sec; 400 @ 95 seconds
5/8: Pre-meet; 20 minute jog, 6 100m pick-ups, LDs, Stretch, field events, take care of body, ice, hydrate.
5/9: Meet vs Belmont @ Burlington; bus at high school at 2:30pm
5/10: Base miles - 3 miles on road, strides and LDs after. (Group A run 4 miles)
5/11: Day OFF.
5/12: Base run - 4 miles on roads (Group A has 5-6 miles on roads)