Mid-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.
Warm-ups on all base/recovery days should consist of a mile of surging straightaways, with 6 100m pick-ups after completion of the run.
Each workout/tempo/fartlek day should consist of an 800m warm up and cool down, LDs, abs, stretching, other maintenance. No weights.
Pre-meet days are 15 mins base pace w/ 6 100m pick-ups
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
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.
Warm-ups on all base/recovery days should consist of a mile of surging straightaways, with 6 100m pick-ups after completion of the run.
Each workout/tempo/fartlek day should consist of an 800m warm up and cool down, LDs, abs, stretching, other maintenance. No weights.
Pre-meet days are 15 mins base pace w/ 6 100m pick-ups
Pay close attention to Coach Mullen's strength and conditioning plan, to be done twice a week.
Week 8:
5/6: Base miles - 20 minutes on roads followed by plyometrics with Coach Hunt on football field. LDs and abs after.
5/7: Workout: Hold the pace. 400 meter runners will run 3 sets of 2x200 with 100 meter jog rest. 800 meter runners will do 4 sets of 4x200 with 100 meter jog rest.
Boys:
Group M1:
Group M1:
Group M2:
Group M3:
Group M4:
Girls:
Group M1:
Group M2:
Group M2:
Group M3:
Group M4:
5/8: Pre-meet, 15 minute run on roads followed by 6 100m pick-ups, stretch, hand-offs, field events.
5/9: Meet vs Belmont @ Burlington. Bus at 2:30pm
5/10: Base Miles - 20 mins all groups; 6X100m strides, LDs, abs, lift, stretch.
5/11: Day OFF
5/12: Run 20 minutes on roads.
5/6: Base miles - 20 minutes on roads followed by plyometrics with Coach Hunt on football field. LDs and abs after.
5/7: Workout: Hold the pace. 400 meter runners will run 3 sets of 2x200 with 100 meter jog rest. 800 meter runners will do 4 sets of 4x200 with 100 meter jog rest.
Boys:
Group M1:
Group M1:
Group M2:
Group M3:
Group M4:
Girls:
Group M1:
Group M2:
Group M2:
Group M3:
Group M4:
5/8: Pre-meet, 15 minute run on roads followed by 6 100m pick-ups, stretch, hand-offs, field events.
5/9: Meet vs Belmont @ Burlington. Bus at 2:30pm
5/10: Base Miles - 20 mins all groups; 6X100m strides, LDs, abs, lift, stretch.
5/11: Day OFF
5/12: Run 20 minutes on roads.