I hope you are enjoying your spring break! Before discussing training suggestions, priorities between now and 4/7 should be the following:
(1) Recovery and General Health — many have been working through illness, allergies, discomfort/pre-injury symptoms, and general fatigue. Get healthy… during spring break, sleep, rest, hydrate, and get proper nutrition. When in doubt, rest up and heal up.
(2) Maintain Cardio Base — racing 400m and higher, you need at least one 45-minute training run this week. If healthy and recovered, all athletes should try to get 3-5 training days in this week, working cardio (weights do not count). This should mirror something comparable to current training levels. Distance athletes should consider at least one “double” where you do a morning run and an afternoon run (one of the two should be ~50% of the longer of the two).
(3) Do Core Routine at least 4 times this week.
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Running Workout Suggestions (for on-your-own anywhere training):
Fartleks (Sprints, Mid-Distance, Distance… and wear a watch) — Fartlek is basically a series of speed “pick-up’s” that you work into a normal easy run, where the speed pick-up’s last 1min, 90sec, or 2min with recovery running in between. These are fast, but not sprints, typically 85-90% of race pace (70% if a sprinter, 75-85% mid-distance).
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 2min, pick-up speed that you can control and maintain for 2min.
— For 3min, recover running slow, catch breath, get mentally collected.
— For 1min, pick-up speed, slightly faster than the firs pick-up.
— For 2min, recover running slow, catch breath, get mentally collected.
— For 90sec, pick-up speed, peg the effort between the first 2 pick-ups.
— For 3min, recover running slow, catch breath, get mentally collected.
Repeat this sequence for the duration of your run.
— Cool Down
Accelerations (Sprints, Mid-Distance) — These involve speed, slow running, and walking/standing recovery. Target 90% or more of race effort.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 15sec, accelerate and hold. Maintain a high cadence (turnover).
— For 45sec, jog out the acceleration for 45sec slow, very slow.
— For 3min, recover by walking and/or standing.
Repeat for a total of 10X to 12X.
— Cool Down
* A more intense version is to do this up a hill. Lean slight forward while driving up the hill. Make sure that arm swings sweep low on each swing.
Cruise Intervals (Mid-Distance, Distance) — These are to be done with intensity near 800m/1000m/1200m repeat effort/pace.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 3min to 4min, increase speed and hold. Maintain a high cadence (turnover).
— For 3 to 4min, recovery jog to lower heart rate and catch breath..
Repeat for a total of 4X to 7X (a total of 15-20min while at speed).
— Cool Down
* Treadmills… this is an excellent workout if treadmill is an option.
Tempo Run (Distance) — If I have not given you a Tempo pace on Garmin Clipboard, estimate this as 1min faster than Easy Run Pace.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— For 25min-30min, shift to Tempo pace and hold.
— Jog out your remaining mileage at Easy Run Pace.
* Hills… if hills are encountered, maintain same effort (let pace change as needed).
** Treadmills… this is an excellent workout if treadmill is an option.
Progression Run (Distance) — If I have not given you a Tempo pace on Garmin Clipboard, estimate this as 1min faster than Easy Run Pace.
— Begin with a normal warmup, including 10min of slow jogging and dynamic drills,
— Starting towards faster end of your Easy Pace, cut pace down by 12 to 20 seconds each mile.
— Do this for 30 to 45 min.
— Jog out your remaining mileage at Easy Run Pace.
* Hills… if hills are encountered, maintain same effort (let pace change as needed).
** Treadmills… this is an excellent workout if treadmill is an option.
Treadmill Hill Workout (Distanc) — key to this is choosing Easy Run Pace wisely… very wisely.
— Begin with dynamic drills, get on treamill, walk for 5min.
— 1% incline for 10-15min, Easy Run Pace, warmup.
— 2% incline for 5min, same pace.
— 3% incline for 5min, same pace.
— 4% incline for 5min, same pace.
— 1% incline for 5min, same pace.
— 5% incline for 5min, same pace.
— 1% incline for 10-15min, same pace, cooldown.
* FYI… this workout tests the best runners, good luck.