Winter Break Training

Off-season training for Jan. 1 thru Jan. 21:

Everyone should currently be running consistent mileage and doing strides/core strength workouts starting the first week of the year, then be ready to increase volume and add hill repeats by the second week. The next six weeks will consist of solid base training before we start doing faster repeats and intervals as we prepare for outdoor track races in March. Women and men interested in running 800m/1500m races this spring should be averaging close to 40-50 miles/week during the upcoming weeks. 5000m/10000m runners should be around 60+ miles/week during this period.

In addition to increasing mileage during the next couple of weeks, add three specific workouts. Your long run each week should now be somewhere between 60 minutes and 90 minutes. At least one time a week starting the second week of january find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times each week add 6-8 short relaxed sprints/strides at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass, generally stay within yourself, stretch after your runs, get plenty of rest and try not to do anything too reckless or unhealthy. Practice starts January 22 at 4:30 pm.

Typical week's off-season training:
Sunday Long run of 10-13 miles
Monday 7-9 miles
Tuesday 6-8 miles w/ strides & strength training
Wednesday 7-9 miles w hill repeats
Thursday 8-10 miles
Friday 6-8 miles w/ strides & strength training
Saturday 5-7 miles or cross training

Coach Van Arkel
417-873-7567