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Week 1 Recommended Workouts

posted Jun 1, 2015, 11:41 PM by Mustang TrackXC   [ updated Jun 1, 2015, 11:43 PM ]
The boys track team had 8 guys who are still preparing to go compete at the IHSAA State Finals for Track and Field, so my attention is rightly on them.  But that does not take away from the importance of starting to get your legs and body in the running/training mode.  The following suggestions will help prepare you for our first full-team meeting on Monday June 8th.

REMEMBER:  All of the prescribed runs are just for time.  Dont worry about how fast or slow.  We are just getting the body used to running for a period of time.  MIles will come (gradually) as you become more fit and your pace picks up (gradually)/

Monday: 20 minute run, Big Ten (1 pushup, 1 dip, 2 pushups, 2 dips, etc.), then another 20 minute run.

Tuesday: 30 minute run, Do some kind of Core Work, 10 minute run

Wednesday: 30 minute run, Gambetta Leg Circuit (if you know what those are)  If you dont know the Gambetta circuit, do 10x squats and 10x single-leg step ups on a bench.  Do each of those sets twice.,  20 minute run.

Thursday: 30 minute run, plus 8-10 good, vigorous strides (quick, not all-out, running...stay relaxed and in smooth form)

Friday: 10 minute easy warmup jog, stretch.  
    4x5 minute runs, getting a little faster each time.  Do them on the same course, so you know that each time you cover a little bit more distance than the previous rep.  5 at 65% effort, 5 at 70% effort, 5 at 75%, 5 at 80%. 1min rest after each.  Go a little faster/ further each time.   Dont go too fast on the 2nd/3rd one

Sat: 20-40 min recovery run

Sun: NOTHING  Just rest