This block is for our state qualifiers in the 1600m and 3200m. Training for the remainder of this week following the meets if you do not qualify for state will be easy running for 30-50min to recover from indoor season.
Mon, 1/27- Meet (1600m?) or Easy 45min + 8x200m Fast Hill Climbing with Jog Down Recovery (think, controlled speed)
Tues- Easy 40-50min, Core, AIS
Wed (Lactate Dynamics + Power)- WU, 4x (400m @ 3200m Goal Pace, 100m Float, 400m @ 3200m Pace, 100m Float) w/ EZ 3:00 Recovery Between Sets, EZ 5:00, 1x Long Hill at Max Effort, WD + CLC
Note: The "Floats" here are not jogging. They should be brisk, roll-on recoveries.
Thurs- Moderate Long Run of 60-70min, Core, AIS
Fri- Easy 30-40min
Sat (Speed Endurance)- Longer Warm-Up, 200m, 300m, 400m, 400m, 500m, 600m @ 1600m Pace w/ 90-120sec Jog Recovery Between Each, Longer WD w/ Light Strides
Sun- Rest Day
Mon- Easy 50min, Core, AIS
Tues (Sharpening)- WU, 15x 30sec 'Fast'/30sec 'Moderate' on the Greenway, Jog Back on Track, 2x 400m @ Goal 3200m Pace w/ 200m Recovery Jogs, WD
Wed- Easy 40min, Core, AIS
Thurs- Easy 30min, AIS
Fri- Easy 30min w/ Light Strides
Sat- State Meet!!
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