XC/Distance Track workout descriptions.

Workout Descriptions

 Hill Sprint work

                Warm up with a 15 minute run. Find a fairly steep hill with good footing, so the road might be the best bet during the winter. Using good sprint mechanics hopefully…sprint hard uphill for 8 seconds or what time the workout calls for then walk down to the start again. It is INCREDIBLY important that you REST the full 2 min following each rep. That means WALK around. You should be sprinting pretty hard and the rest is necessary to make the workout successful. There will be a progression to the length of each rep and the number of reps throughout the season. Stay with the progression. Cool down at least 10 minutes jogging.     

Canova special

The paces on this workout will change throughout the year. We will also do variations of this workout with different distances and paces during the track season. For our opening weeks of training we want to keep the fast lap pace at 5k pace and the slower paces 10 seconds per lap slower than that pace. So for example…if you run a 80 (1:20) for the first lap…then you will want to run 90 or 1:30 for the next three laps…then run another 80 then back to 90 for the next three laps. 

Run the number of laps dictated in the training for girls and boys. In other words, if it says boys run 8 laps..boys should run 8 laps as outlined below. If it says girls run 4 laps..then run one lap fast and four at the dictated 10 second slower pace than lap 1.

Warm up 15-20 minutes

On a track…

1^st lap…at the faster pace..(5k pace)

2^nd through 4^th laps at a pace 10 seconds per 400 SLOWER then what you ran on first lap.

5^th lap at the Faster pace…same as 1^st lap

6^th through 8^th lap at a pace 10 seconds per 400 slower then what you ran for 1^st and 5^th lap.

9^th lap at faster pace same as 1^st and 5^th.

10^th through 12^th lap same 10 seconds per lap slower than the fast pace.

On the road…

Simply run the TIME you would have run on the track. Base it on effort… So for example run hard for 80 seconds then run steady for 4:30 then hard for 80 seconds etc. etc.

4k Dakota Tempo

For this one you will want to run the 4k loop we will have around the lake that will finish at the TOP of the hill. In essence this will be 2 loops around the lake with a hilltop finish.

Start the run on the northwest side of the lake and run to the south…If you start the run at the trash can, and run south passing the bench in the first 200 meters, you will be going the correct way…Run a full lap around the lake, then run another, and after the second time around…you will keep running south and make a right up the hill and finish at the top of the hill. 

You should target running this at a pace that 1 min slower than your BEST known mile time.

So if your best mile is 6:00 then you should run 7 min pace per mile for this run.

If your best mile is a 4:30 then you will run this at 5:30 pace. 

Hill Fartlek

Warm up 15 minutes

                Boys: 4x1min @5k pace then 4x30 sec @mile pace then 4x15 seconds at 800 pace.

                Girls: 3x1min@5k pace then 3x30 seconds @ mile pace then 3x15seconds at 800 pace.

Jog back to the bottom of the hill for your recovery. For this, we want a continuous effort…meaning you are running consistently. This means you don’t stand around at the base of the hill once you get there, you simply turn around at the base of the hill and get up the hill for the next rep. Please consider the paces I have stated here…the 1 min hills should be run at 5k pace which is slower than your 1600 pace. The efforts should be different for those reps. Keep that in mind please.

Cool down 15 minutes