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.
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.
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
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
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