The week of July 22nd (Week 2)Welcome to the second week of the season! I was hot last week, and we missedThursday'sy practice due to some strong storm passing through the area, but our first two practices in the new (to us) Blackwood Farm Park were great. We had a lot of runners, we learned a bunch of dynamic drills and plyometrics, and got some quality running in. I hope everyone feels good and were able to get in some more running from the pla on your own.
We added a new meet to our schedule - New Life Storm invited us to race on August 22nd in a new venue on the shores of Falls Lake. As always, see the Stack app for more info.
This week we will continue to build our aerobic base and also work on our form & economy through short hard efforts, drills, and plyos. We'll also have our first workout at the track - we'll do an all-out 1600m for time. We'll do these periodically throughout the season to track our progress and to help us improve training groups.
Track practice will be Thursday at the old Northern HS track located at 117 Tom Wilkinson Rd, Durham, NC 27712. The track itself is on the corner of Tom Wilkinson Road and Milton Road. The school itself is closed and the track is open to the public - parking near the baseball fields might the easiest.
This Week in Training Monday (Blackwood Farm Park, 8-9:15am)800m WU, drills, plyos, 30min run w/ internal 40yd sprints (Setup cones) There is a 50% chance of rain forecast, but no forecast for storms. Check your email / the Stack App in the morning to ensure nothing changes, but expect to be there and to get a little wet! Bring a towel!
Tuesday(OPTIONAL)V: 25-35min easy including 5x 20s surges at 1mi race pace JV: 15-20min with 3x20s surges to feels good fast pace
Wednesday (Blackwood Farm Park, 8-9:15am)800m WU, drills, skips, 30m easy + 4 strides to 95% at the end
Thursday
(Old Northern HS Track, 4:30-6pm)1mi WU, drills, 2x strides to 90%, rest. 1600m TT, 4-800M easy, 4x200m 60s rest
Friday
(OPTIONAL) Shakeout V: 25min easy JV:15min easy
Saturday
Long run. Time on the legs. V: 45-65min. Easy pace, but mix in some faster, but comfortable (tempo type) running near the end if you feel good. Help you to learn to run on tired legs. JV: 30-35min steady easy run.
Sunday
Rest. Optionally can use it to make up a run from earlier in the week, or move LR to the morning
We use cookies to analyze website traffic and optimize your website experience. By accepting our use of cookies, your data will be aggregated with all other user data.