Monday-Dec 17
1 mile jog warm-up
Stretching-focus on hamstrings, quads, calves and groin
800 meter runners
--2 x 600 meters @ 1:50 to 1:55
--2x 200 meters @ 32 seconds
done
Sprinters, Hurdlers
--2 x 300 meters @ 46 seconds
--2x 200 meters @ 30 seconds
Tuesday-Dec. 18
1 mile jog warm-up
Do same stretches
800 meter runners
-- 8 x 200 meters @ 32 seconds
1 mile warm down at end
Sprinters, hurdlers
--8 x 200 meters @ 32 seconds
1 mile warm down at end
Wednesday-Dec. 19
1 lap
warm-up
Do same stretches
Everybody
Go to the park, on the bottom course, run around the loop
3 times. This is about 2 miles. Work on running continuously, stopping as
little as possible to build up your endurance
After the run--recover--Go to the big hill, sprint up the
hill 10 times--walk back down between each sprint
Thursday-Dec. 20
1 mile warm-up
Do same stretches
800 meter runners
2 x 800 meters @ 2:30-2:40
1 x 400 meters at 65 seconds
1 x 200 meters @ 30 seconds
Sprinters, hurdlers
2 x 500 meters @ 85-90 seconds
2 x 200 @ 30 seconds
Friday-Dec.
21
Weights and stretching
Concentrate on hamstrings with the leg curl and leg press
and the quads with the leg curl and press. So sit ups, push ups and dips. As
well as bench press and dumb bell curls.
Wednesday-Dec. 26
Find a track near your home
1 mile warm up
Do the stretches as normal
800 meter runners
3 miles to 4 miles of continuous running
Sprinters/hurdlers
8 x 300 meters @ 50 seconds
take full rests between each of these
Thursday-Dec. 27
1 mile warm-up
Do the stretches
800 meter runners
6 x 400 meters @ 70-75 seconds, break into 2 sets of 3
repetitions
Sprinters, hurdlers
8 x 150 meters @ 20 seconds
Friday, Dec. 28
1 mile warm-up
Stretches
800 meter runners
3 miles to 4 miles, after that try to find a hill to do
uphill sprints on
Sprinters. hurdlers
Run 2 miles (8 laps) continuously
Do some weight lifting and additional stretching
Monday-Dec. 31
1 1/2 mile warm-up
Stretches
800 meter runners
1 x 1200 meters (3 laps) @ 4 mins 10 seconds
1 x 1000 meters (2 laps and a half) @ 3 mins 28 seconds
Sprinters, hurdlers
4 x 400 meters @ 70-75 seconds
Tuesday-Jan. 1
rest
Wednesday-Jan. 2
1 1/2 mile warm-up
Stretches
800 meter runners
3 miles to 4 miles continuous running
hills
Sprinters, hurdlers
2 miles continuous running
weights
Thursday-Jan. 3
1 1/2 mile warm-up
800 meter runners
10 x 150 meters @ 20-22 seconds
Sprinters, hurdlers
10 x 150 meters @ 20-22 seconds
Friday-Jan. 4
1 1/2 mile warm-up
800 meter runners
1 x 1
mile-less than 6 mins
Sprinters, hurdlers
1 x 400 meters-58 seconds or less
2 x 200 meters - 26 seconds or less
Monday-Jan.
7
1 1/2 mile warm-up
Stretching
800 meter runners
12 x 100 meters @ 14 seconds
Sprinters, hurdlers
12 x 100 meters @ 13 seconds
Tuesday-Jan. 8
1 1/2 mile warm-up
Stretching
800 meter runners
3 miles to 4 miles-moderate pace-continuous run
Sprinters, hurdlers
10 x stadium steps-
4 x 200 meters @ 28-30 seconds
Wednesday-Jan 9
1 1/2 mile warm-up
Stretching
800 meter runners
1 x 800 meters @ 2:30-2:40
1 x 600 meters @ 1:45-1:50
1 x 500 meters @ 1:25-1:30
1 x 400 meters @ 1:10
Sprinters, hurdlers
1 x 600 meters @ 1:45-1:55
1 x 500 meters @ 1:25-1:30
1 x 400 meters @ 1:10
Thursday-Jan. 10
1 1/2 mile warm-up
Stretching
800 meter runners
3 miles to 4 miles in park
10 uphill sprints
Sprinters, hurdlers
2 miles in park
10 uphill sprints
Friday-Jan. 11
1 1/2 mile warm-up
Stretching
800 meter runners
1 timed, fast mile-
Sprinters, hurdlers
1 timed 300 meters @ 41 seconds or less
Monday-Jan. 14
1 1/2 mile warm-up
Stretching
800 meter runners
3 x 300 meters @ 48 seconds
3 x 200 meters @ 28 seconds
3 x 150 meters @ 20 seconds
Sprinters, hurdlers
3 x 300 meters @ 48 seconds
3 x 200 meters @ 28 seconds
3 x 150 @ 20 seconds
Tuesday-Jan. 15
1 1/2 mile warm-up
Stretching
800 meter runners
3 miles to 4 miles in the park
10 downhill sprints
Sprinters, hurdlers
2 miles in the park
15 downhill sprints
Wednesday-Jan. 16
Stretching
800 meter runners
4 x 600 meters @ 1:50
Sprinters, hurdlers
4 x 500
meters @ 1:30
Thursday-Jan. 17
1 1/2 mile warm-up
Stretching
800 meter runners
3 miles to 4 miles in the park
10 uphill runs
Sprinters, hurdlers
2 miles in park
15 downhill sprints
Friday-Jan. 18
Lift weights/ rest
This week of work-out conclude general conditioning phase
of your training-
the next phase of work-outs will emphasize speed endurance and getting your body
to adapt to the pain in the back of your legs when youÕre fatigued. I will
update work outs at that time.