Hartland Track and Field
Mid/Distance Info
All workouts(even off season) need to start with a 10-15 minute Warm-up, Drills, Workout, 10 minute Cool Down, Stretch. Also, core will be done 3 days a week. See below for the drills, stretches, and core info.
Core/Drills
Core and Drills Card
Core Info
Strength Session
Plank Workout
Nasty Abs
Circuits
Advanced Circuits
Basic Circuit
Mississippi Mud
Preseason Info
AT THIS POINT YOU NEED TO START RUNNING 5-6 DAYS A WEEK. WE REALLY NEED A GOOD BASE AND TRACK IS A VERY SHORT SEASON. SO LETS BUILD OUR BASE.
Beginner
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Running 4-5 Days a week
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Mileage 20-30 mile
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1 day 5-7 Miles
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1 day Hills
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1 day Speed
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2 days Maintenance Run
Returner
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Running 5-6 days a week
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Mileage 25-40 miles
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1 day 6-8 miles
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1 day hills
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1 day speed
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2-3 maintenance days
KEYS TO UNDERSTANDING A WORKOUT
Goal Pace = Goal pace in a race of that distance
V Dot Calculator = VDOT is the amount of oxygen you consume during a minute of running. Use Calculator to find workout paces.
R Pace (Race Pace) = Current ability in a race of that distance.
I Pace (Interval Pace) = Intervals are “hard” but not all-out running by any means. Use Vdot Calculator.
T Pace (Tempo Pace)= Comfortably hard usually for a longer period of time. Use Vdot Calculator
WU = Warm Up
CD = Cool Down
m = Minute
Easy/Story Pace = In groups where you can talk to people around you, but not slow or jogging
Fartlek = (Swedish for speed play(1 min on= fast 3 min off = easy pace)
Repeats = Do it again
LR = Long run
