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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.  
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Core/Drills
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Core and Drills Card
Core Info
Strength Session
Plank Workout
Nasty Abs

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Circuits
Advanced Circuits
Basic Circuit
Mississippi Mud

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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

  • Running 4-5 Days a week

  • Mileage 20-30 mile

  • 1 day 5-7 Miles

  • 1 day Hills

  • 1 day Speed

  • 2 days Maintenance Run

Returner
  • Running 5-6 days a week
  • Mileage 25-40 miles
  • 1 day 6-8 miles
  • 1 day hills 
  • 1 day speed
  • 2-3 maintenance days



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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

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