Tips
Make sure you are drinking plenty of water each day. Carry a water bottle with you.
For each interval always run through the line
Pace yourself
Warm Up
Track
Beginner = 800 meters 2 laps (lap #2 stride the straights and jog the bend)
Intermediate/Advanced = 1 mile, 4 laps (lap #3 & #4 stride the straights and jog the bends)
Drills (Butt kicks, high knees, A-skips, B-skips, side skips with arm swings, fast legs)
Idea is to get the heart rate up and muscles awake to be able to put in some hard work.
Fartlek
Beginner = 6 minutes total. First 3 minutes at conversation pace, last 3 minutes add 2 15 sec. pick ups.
Intermediate/Advanced = 8 minutes total. First 4 minutes at conversation pace, last 4 minutes add 4 15 sec. pick ups.
Drills (Butt kicks, high knees, A-skips, B-skips, side skips with arm swings, fast legs)
Idea is to get the heart rate up and muscles awake to be able to put in some hard work.
July 28
Track - 2x600, 2x400, 2x300, 2x200
600m Rest/Recovery Between each Rep
Beginner = 2 minutes and 15 sec.
Intermediate = 2 minutes
Advanced = 1 minute and 45 sec. Total Active recovery, run 200m easy. Remainder of 90 sec. Standing recovery.
400m Rest/Recovery Between each Rep
Beginner = 2 minutes
Intermediate = 90 sec.
Advanced = 90 sec. Total active recovery, run 200m easy. Remainder of 90 sec. Standing recovery.
300m Rest/Recovery Between each Rep
Beginner = 90 minute recovery (Walk from the finish to the start)
Intermediate = 75 sec. Recovery (Walk from the finish to the start)
Advanced = 75 sec. Jog recovery to the start from the finish, stand around for the remainder
200m Rest/Recovery Between each Rep
Beginner = 75 sec.
Intermediate = 60 sec.
Rest Advanced = 60 sec. Total Active recovery, run across the field to the 200m. Remainder of 60 sec. for standing recovery.
Fartlek
2x90 sec. hard/easy, 2x 60 sec. hard/easy, 2x45 sec. hard/60 sec. easy, 2x30 sec. hard/60 sec. easy
Cool Down
Track
Beginner = 800 meters 2 laps (Run the opposite direction)
Intermediate/Advanced = 1 mile, 4 laps cooldown (Run opposite direction)
Idea for the cooldown is to slow the heart rate down, flush out the lactic acid, and allow your body to recover. The cooldown is more about the time on your feet.
Make sure you are getting some type of fuel into your body within a 30 minute window of your workout.
Fartlek
Beginner = 6 minutes at conversation pace
Intermediate/Advanced = 8 minutes at conversation pace
Idea for the cooldown is to slow the heart rate down, flush out the lactic acid, and allow your body to recover. The cooldown is more about the time on your feet.
Make sure you are getting some type of fuel into your body within a 30 minute window of your workout.
General Strength (Choose 2)
There’s more to running than just running. It is important to strengthen other muscle groups to help with injury prevention and to make you a stronger, well rounded runner.
Lunge Matrix Series (5 each leg)
Forwards
Backwards
Side Lunge
Forward With Twist
Cross back lunge
3 Sets of each exercise
30 sec. prone plank (increase hold time as you get stronger)
5-10 pushups
10 Glute bridges
10-15 Bicycles each leg
10/10/10/10 single leg touches (no shoes)
Standing Mini Band Series (2-3 sets of each exercise)
10 each leg Monster Walks (forwards and backwards)
10 each leg Forward and Backwards walk
10 each leg side walk
10 each leg Standing toe/heel touches
Ground Mini Band Series (2-3 sets of each exercise)
Clams
Side lying leg lifts
90/90
Hip Series (5 each leg)
Clams
Reverse Clams
Straight leg lifts
Lower leg lifts
Fire Hydrants
Donkey Kicks
Donkey Whips
Forward Circles
Backward Circles
Side Leg Swings
Forward Hurdle Trail Legs
Backwards Hurdle Trail Legs
Hip drops
Barefoot Walk Series (10 each leg or 20 total)
Tippy Toes
Heel walks
Inverted toe walks
Outward toe walks
Calf Raises (15 slow, 5 fast each leg)
Double calf raises
Toes pointed in calf raises
Toes pointed out calf raises
Single leg (10 fast, 5 slow each leg)
