After the Cross Country season we typically take 1-2 weeks off (depending on each athlete and what they need), followed by a transition back into easy running, and then a period of 4-5 weeks of a winter base period.
For the 2014-2015 Track and Field season we'll have a seven week period that covers the phases mentioned in the above paragraph:
- Rest and Recovery - One Week
- Transition Week - Two Weeks
- Winter Base Period - Four Weeks
Below I will detail out the training plans for our transition from the Cross Country season to the Track and Field season for the Dallas Baptist University distance runners.
REST AND RECOVERY - Nov. 23rd - Nov. 29th
Sunday through Saturday - Rest Days
TRANSITION PHASE WEEK ONE - Nov. 30th - Dec. 6th
Sunday - Rest Day
Monday - 3 miles easy running + 6 x 100 meter strides.
Tuesday - 4 miles easy running.
Wednesday - 5 miles. 2 miles w.u. + 5 x 60m strides + 4 x 60 second pick ups, 4 min easy running between. Mile jog. 6 x 100 meter strides.
Thursday - 4 miles easy running.
Friday - 3 miles easy running + 6 x 100 meter strides.
Saturday - 6 miles. 2 miles w.u. + 5 x 60m strides + 3k Race + 2 miles c.d.
Total Miles: 25 miles
TRANSITION PHASE WEEK TWO - Dec. 7th - Dec. 13th
Sunday - Rest Day
Monday - 5 miles easy running.
Tuesday - 5 miles easy running + 6 x 100 meter strides.
Wednesday - 5 miles easy running.
Thursday - 5 miles easy running.
Friday - 5 miles easy running + 6 x 100 meter strides.
Saturday - 5 miles easy running.
Total Miles: 30 miles
WINTER BASE PHASE WEEK ONE - Dec. 14th - Dec. 20th
Sunday - Rest Day
Monday - 8 miles. After 30 minutes of running include 4 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace.
Tuesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace.
Wednesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.
Thursday - 8 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 2 miles c.d.
Friday - 6 miles very easy.
Saturday - 6 miles over hilly course; about 2 min per mile slower than 5k pace. Run 6 x 100 meter strides after run.
Total Miles: 40 miles
WINTER BASE PHASE WEEK TWO - Dec. 21st - Dec. 27th
Sunday - Rest Day
Monday - 9 miles. After 30 minutes of running include 4 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace.
Tuesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace.
Wednesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace.
Thursday - 8 miles. 2 miles w.u. + 8 x 1 min uphill; run #8 at 80 seconds uphill + 3 miles c.d.
Friday - 7 miles over hilly course; about 2 min per mile slower than 5k pace. Run 6 x 100 meter strides after run.
Saturday - 9 miles easy running.
Total Miles: 45 miles
WINTER BASE PHASE WEEK THREE - Dec. 28th - Jan. 3rd
Sunday - Rest Day
Monday - 10 miles. After 30 minutes of running include 5 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace.
Tuesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace.
Wednesday - 7 miles over rolling hills; easy pace. Do 6 x 100 meter strides after run.
Thursday - 9 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 3 miles c.d.
Friday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace.
Saturday - 7 miles over rolling hills; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.
Total Miles: 45 miles
WINTER BASE PHASE WEEK FOUR - Jan. 4th - Jan. 10th
Sunday - Rest Day
Monday - 10 miles. After 30 minutes of running include pick ups of 1 min, 1 min, 2 min, 1 min, 1 min, 2 min. Take 4 min easy after 1 min pick ups and 3 min easy after 2 min pick ups. Finish out run at normal easy pace.
Tuesday - 7 miles relaxed pace; about 2 min per mile slower than 5k pace.
Wednesday - 8 miles over rolling hills; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.
Thursday - 8 miles. 2 miles w.u. + 8 x 1 min uphill; run #8 at 80 seconds uphill + 3 miles c.d.
Friday - 8 miles relaxed pace; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.
Saturday - 9 miles over rolling hills; about 2 min per mile slower than 5k pace.
Total Miles: 50 miles
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