Great job this week, runners! We continued building our aerobic base, working on drills, plyos, and form. Then had our first track day on Thursday, where we went through a full warmup and dynamics, and then ran a timed mile to help us establish an early season standard for those who attended. We finished things off with some fast 200's.
It was great to get on the track - it was the first time for many, and we were glad to dodge both the rain AND the heat!
This week we will continue to build our aerobic base and also work on our form & economy through short hard efforts, drills, hills, and plyos. We'll also add our first "tempo" efforts, first Thursday with some on/off running, and then on Saturday for varsity to end the long run (on your own). Tempo is a "comfortably hard" effort - it's usually something like 60-90s per mile slower than mile race pace.
This will help us move our thresholds so we can run at faster paces for longer. We want to develop multiple gears so we don't just race at the same paces we train. I hope that some are finding time and energy to do some of the runs on their own - while listening to their body to ensure they don't do too much.
All practices are at Blackwood Farm Park this week. Enjoy the Olympics!
This Week in Training Monday (Blackwood Farm Park, 8-9:15am)800m WU, dynamics Plyos: Squats, pogo jumps, tuck jumps, speed skater, scissor jumps V: 30min, JV: 20min of a hill loop, setup a 150m section up the big hill that we run at 90% up each loop
Tuesday
(OPTIONAL) 20-40min easy including 5x 20s surges at 1mi race effort
Wednesday
(Blackwood Farm Park, 8-9:15am)800m WU, dynamics, skips V: 30m easy JV 20m easy 5x strides to 95%
Thursday
(Blackwood Farm Park, 4:30-6pm)800WU, dynamics, 2xstrides to 90% ~5min of easy running, then: 20min of alternating 60s tempo, 60s easy Advanced runners could do 30min of this, JV might do less. ~10min CD Plyos/strength training to finish off
Friday
(OPTIONAL) 20-30min easy
Saturday
Long run. Time on the legs. V: 45-60min w/ last 10min as: start at tempo and progress to 3k race pace JV: 20-40min easy run - just get out and run!
Sunday
Rest or optional easy catch-up run.
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