Here's a LINK to the full 8 weeks of 2015-2016 Winter distance training guidelines!
...Yes! Only 8 weeks left till the first day of Track practice and if you want to set yourself up for an awesome season, follow this plan and you wont be disappointed in the Spring!
IF IT'S RAINING, WE'RE STILL TRAINING!!!
For those of you that are following Steve's training routine and planning to participate in the Winter all-comer meets, this 8 week training should be very similar. Most days you'll be doing EZ runs, leaving from MCHS, or workouts up Fountaingrove Hill or on the gravel trail on the MCHS campus, so I'm hoping there will be people around to join you for your runs!
YOU DON'T HAVE TO WAIT FOR GOOD WEATHER, GO BE AWESOME IN THE RAIN.
Remember, the Training emphasis right now is:
-Rebuild your base mileage (and greatly reduce your chance of injury!)
-Maintain your lactate threshold conditioning (tempos)
-Introduce harder workouts (start 1/wk, progress to 2/wk)
-Introduction to speed training (via workouts, triggers and Sunday Speed Days)
Other important elements to this Winter training program:
- Sunday 10AM Speed Sessions with Steve at MCHS track (Steve is not part of the MCHS Coaching staff, but he does on his own; check it out it's good stuff!!!) stay tuned for more updates from Steve via Facebook posts
- Tue/Thu workout warm-ups: EZ run ~1 mile, stretch a bit
- Tue/Thu workout cool down: Fence Drills > Form Drills > 2 x 400m triggers (triggers = 300m jog > 50m build-up > 50m sprint) Progress Triggers by adding 1 more each week
- Core should be done 3-4 days/wk to start 5 minutes, then progress adding 1-2 minutes/wk; also do 5 minutes x 2 week of Upper Body Strengthening (details TBD)
- Optional but recommended to do at least 800m barefoot (if possible) as part of each Post-workout cool down
...OH MY GOD IT'S FREEZING!!! -LET'S GO RUN! :)
This workout pattern is designed for those who want to train at the Varsity level with mileage targeted for the ~#6 and #7 varsity runner. I'm expecting the top 5 Varsity Boys to ramp more aggressively and the Varsity Girls to ramp a bit more aggressive. ...For anyone that wants to do more than this training plan outlines, just contact Greg and he will augment this to fit your Spring goals!
If you have any questions about training this Winter, call, text or e-mail Greg (Parents too!)
Happy Holidays!
GO PUMAS!!!
-Greg
Cell: (707) 291-2967
greg.fogg@comcast.net
