Winter Warriors

Make sure you are logging your off-season mileage!  Any athletes that total 400 miles or more between November 1 and January 17 will get issued a "Winter Warrior" t-shirt.

Training over the winter months should be focused on building up a solid base so that you can handle the more rigorous training once Track begins.  Your runs should consist of the following types:

Easy Distance runs:  done at comfortable pace... but not "jogging"

Tempo runs: shorter distance (15-30 minutes) at pace that you can handle with some discomfort

Hills: 3 types

Hill loops @ Maple Grove

Hill reps @ Fairmount (one minute up hard, jog back down)

Hill sprints - 10-20 second sprints up hills focusing on knee lift and form, walk down

Fartlek: Distance run where you run typical easy distance run pace for parts, with specified segments that you pick it up to tempo pace or faster

Out and Backs: distance run where you try to run back significantly faster than the way out (basically distance out/tempo back).  For example (22 min out/ 18 min back)

Strides: 100 meters at a time, working on speed, form, knees up, running on toes

Build Ups: 150 meters, start as easy stride, accelerating off turn, up to full speed the last 50 meters

Plyos: bounding drills to build strength and explosiveness

Backwards running and Side Shuffle: 2 x 100 backwards, 100 meters side shuffle both directions

Mile time - Easy Distance run pace - Tempo Pace

4:30 = 6:26-6:56 = 5:23

4:40 = 6:35-7:05 = 5:33

4:50 = 6:50-7:20 = 5:48

5:00 = 7:00-7:30 = 6:02

5:30 = 7:40-8:00 = 6:38