March 25 - May 4
We are moving into a part of the schedule with LOTS of races. Most of you will run in 6-7 meets during the month of April. In some of these meets you may be running 2-3 races. As a result, the bulk of our hard training will come through RACING. Any additional work we do during this period will be solely to support the various types of fitness we need to race our best. |
| Ian and Zach - Speed guy and aerobic monster go finished 1-2 at the 2014 TVL finals 1600 |
For the week of spring break, we will have 2 quality sessions and a team trip/picnic to Redhills. I will post more information about the Redhills trip in a day or so. I encourage you to run as much as you comfortably can during this break, while resting and recovering as much as possible as well. We need to have our batteries fully charged when we start our league dual meet season on April 6th.
Mid Distance Group (in order of importance)
Aerobic Power - We will continue to develop aerobic power in 2 ways. #1 will be through the continuation of interval training with intervals of 600-1000m at approximately 2 mile race pace. You may also find yourself running in races that are above your normal race distance. The 400-800 types will run some mile races and the 800-1600 types will run a few 2 mile races.
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| Martin Ramos was a mid distance guy in H.S. that moved up to be a great steepler in college. |
Speed Endurance - We will begin to focus more on maintaining close to top speed for longer periods of time. Mostly this will be done through racing 200-400m or running on the 4x4 relays. You may find yourself running some very fast 150-400m reps mixed in with your aerobic power training sessions.
Anaerobic Power - This factor is also developed well by racing the middle distances or long sprints. We can add to the training stimulus of racing by including repetitions of 300-600m at mile race pace with significant recovery. This type of training will be designed purley to supplement the training types listed above.
Aerobic Endurance - During this phase of the season, your aerobic endurance sessions (easy runs, tempo runs, tempo intervals) will be done only to maintain the aerobic endurance you've already built. The aerobic endurance training we do will be mostly for recovery, however during the earlier weeks of this phase, we will probably still throw in a couple of longer runs and tempo interval sessions.
General Fitness and Speed Power - These training modalities will mostly take a back seat now that we are racing very frequently. We will probably limit these training types to the warm up circuits you do.
Distance Group (in order of importance)
Aerobic Endurance - Our 3200m specialists will need to maintain their aerobic endurance training a bit longer than the mid distance group. This maintained higher volume will help when we have the important dual meets that require our top dogs to double in the 1600 and 3200. We will continue with tempo runs and tempo intervals, but begin mixing some faster stuff to start to bring about more race fitness. A sample monday session might include a 20 minute tempo session + 3 x 800 @ 2 mile race pace. Thursday runs will probably still be well upwards of one hour. Sunday runs should remain in the mix as well.
Aerobic Power - We will mostly develop aerobic power by racing 1600m and 3200m races. Some of these races will be in dual meets and won't have to be all out, but you need to be prepared to go all out if the situation requires it. As mentioned earlier, we will be brining in some aerobic power training to our workouts by adding small amounts of work at about 2 mile pace to your tempo sessions
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| Sarah leading the pack at the 2015 County Clash |
Anaerobic Power - Your sessions to develop anaerobic power will be similar to the mid distance runners....reps of 300-600m with sufficient recovery.
Speed Endurance - Your speed endurance will be slightly different than that of your mid distance teammates. You will develop speed endurance through races at 800m and 4x4 relays. You will also occasionally finish aerobic power sessions with very fast reps of 150-250m with full recovery.
General Fitness and Speed Power - Once again, your training of these faculties will be pretty limited during this phase, much as for your mid distance teammates.
