Track & Field

Distance Training Template: April 13th – 26th:

Distance Runners –

Training schedule stays much the same the next two weeks.  For those looking to time trial in mid to late May to simulate the end of a track season, the schedule will get more fine tuned after these two weeks. For those looking long term to the fall, keep the long hills and if not up for a work-out, just get out there and run.

 

Everyone should have the time to run right now.  A good format is to simulate White Pass Camp – get out for a short 20+ minute run in the morning and get a longer run or workout in in the afternoon. Communicate with each other and help keep each other accountable. I will plan a video conference in the next couple of days.

 

 

Week 1:

 

Monday – Intervals. 6-8 x 800m. Or in the form of a fartlek: 3 min on, 2 min off. Do this 6 – 8 times, could mix this up in to a pyramid or other form of fartlek to make it more interesting.

 

Or

 

Long hills – Padden is a good spot from base of bridge on main loop. Long hill up (staying to the right instead of following main trail) all the way up to trail ends at fence. Then for recovery, take small trail on the right easy back down to start of long hill.  Do 6-8 of these. Last week of these for those trying to peak for some time trials in mid to late May.

 

Tuesday – Medium Run, 45-60 minutes + strides. Maybe finish last 10+ minutes of run at tempo pace

 

Wednesday – Tempo Miles. 5-8 total.  90 seconds to 2 minute recovery in between

 

Thursday – Medium Run, 45-60 minutes + strides. Maybe finish last 10+ minutes of run at tempo pace

 

Friday – Repetitions at Mile pace. Work way into work-out, full recovery between reps.  8-10 x 400m.

800m runners should do half of the 400’s, then finish with 6×200 at goal 800m pace

 

Saturday – long run

 

Sunday – off or 40-50 min easy

 

 

Week 2

 

Monday – Intervals. 6-8 x 800m. Or in the form of a fartlek: 3 min on, 2 min off. Do this 6 – 8 times, could mix this up into a pyramid or other form of fartlek to make it more interesting.

 

Or

 

Those thinking more long term toward the Fall, keep the Long hills – Padden is a good spot from base of bridge on main loop. Long hill up (staying to the right instead of following main trail) all the way up to trail ends at fence. Then for recovery, take small trail on the right easy back down to start of long hill.  Do 6-8 of these.

 

Tuesday – Medium Run, 45-60 minutes + strides. Maybe finish last 10+ minutes of run at tempo pace

 

Wednesday – Long graduated tempo on flat interurban or Padden lower loop. Or north lake Whatcom trail.  40-60 minutes total. Work your way into it.  Your first mile should be your slowest your last mile should be your fastest.  Never all out, should never hurt or never feel like you are racing.

 

Thursday – Medium Run, 45-60 minutes + strides. Maybe finish last 10+ minutes of run at tempo pace

 

Friday – Reps.  9 x 300m.  1st three at about your mile pace, 2nd three a little faster, 3rd three at your goal 800m pace.  Everything should be full recovery in between, do not rush this workout.  If no access to a track, just do these as fast pick-ups of  45-60 seconds.

 

Saturday – long run

 

Sunday – off or 40-50 min easy