Since we have practice only three days a week the expectation is to do one or two additional runs during the week (that includes saturday and Sunday). I have included a a few workouts below for you to choose from.
Ideally you should try to do EVERY week a longer continuous run (3-6 miles or what you can handle) at a very easy pace. I have also included below (click on the link) a core and strength workout. At minimum you should get one core strength workout in a week.
1.) 15 minute easy run – middle SIX minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E). The hard pace should be mile race pace.
2.) 1/2 mile warmup run at easy pace. 4x100m sprints at 85-90% effort. 1/2 mile easy pace run. 1/2 mile at 2 mile race pace. finish with 1/2 mile at easy cool down pace.
3.) 18 minute easy run – middle SEVEN minutes (1 min Hard/1min easy/1min H/1min E/1min H/1min E/1min H). The hard pace should be mile race pace.
4.) Do a 2.5 mile run. At the 1.5 to 2.0 mile mark of your run pick up the pace for a half mile to a pace faster than your race pace (JV=1 mile, varsity= 2mile). It should be an easy pace for all of the rest of the run. After you finish the run do 5x 100m strideouts.
5.) Run 10 minutes easy. Then 10 stride outs of 100m each (walk out 100 long strides to measure distance). Then run 5 minutes at faster than first ten minute run.
6.) Easy pace 10-15 run. During the run, (three times) run backwards slowly for about 20 seconds each time.
7.) EASY pace run of 2 miles. In the last half mile pick up the pace to a little harder pace. Finish this last half mile faster than you were running the first part.
