2015 Pre-Season Training Program

2015 Pre-Season Training Program (November through January) Boys/Girls’ Track & Field Warren Hills Regional High School Blue Streaks

Events: 800-meter and 1600-meter/mile (middle distance) and 3200-meter/2-mile (distance) WEEKLY WORKOUTS: The following weekly schedule is for middle-distance and distance runners who plan to participate in the 2015 track season at WHRHS. This recommended pre- season schedule is designed to improve team performance and limit individual injuries by ensuring that runners are in above average, or better, physical shape when they start official practices on Friday, March 6, 2015. A schedule for the month of February will be supplied to any interested runner who completes this November-through-January program. TIME STANDARDS: Runners are encouraged to train over the winter months so that during annual time trials in March they are capable of running minimum times of 2:25/boys and 2:55/girls for an 800-meter run, 5:30/boys and 6:30/girls for a mile run, or 11:45/boys and 13:45/girls for two miles. The long-term goal is for runners to qualify for, and record superior times at, the NJSIAA Sectionals May 22-23; the Sectional qualifying times are 2:05/boys and 2:30/girls for an 800-meter run, 4:40/boys and 5:25/girls for a mile run, and 10:15/boys and 11:45/girls for two miles. Also, Sectional qualifying for the 4 x 800 meters would be 8:28 for boys (average of 2:07 per runner) and 10:00 for girls (average of 2:30 per runner). RESISTANCE TRAINING: All runners – especially 800-meter runners – are encouraged to incorporate a resistance training program into their weekly routines two or three times a week to further prevent injury and to increase muscular endurance. If a runner is unfamiliar with resistance training (which includes weightlifting) but would like to incorporate it, he/she should talk to Coach Oakley or Coach Kurpat for more information. VETERAN VS. NOVICE RUNNERS: The following workout schedule was designed with veteran runners in mind. A veteran runner would be anyone who recently finished an entire season of a fall sport (especially anyone who completed an entire cross-country season) or who consistently practiced running and strength training without belonging to a fall sports team. Athletes involved in a 2014-15 WHRHS winter sport (swimming, basketball, wrestling, etc.) should not undertake this training schedule. Any novice runners who would like to become involved with the middle-distance and distance corps of the track team should talk to Coach Oakley for an individualized training program designed to ease you into running.

Seven-Day Week for Veteran Runners (Runners should make sure that they undergo a proper stretching routine at the start and finish of each day’s workout.) DAY 1: 1.5-mile warm-up; 20-minute tempo run (use the “Time Converter” chart below to determine your pace for the tempo run); 1.5-mile cool-down DAY 2: Easy run of 8 miles DAY 3: 1.5-mile warm-up; either (1) 6 x 400 meters at 5-kilometer race pace or slightly faster, each followed by a 400-meter recovery jog, or (2) 8 x 200 at faster than 5-kilometer race pace, followed by a 200-meter recovery jog; 1.5-mile cool-down DAY 4/A (Milers and 2-Milers): Easy run of 8 miles DAY 4/B: (800-Meter Runners): Easy run of 2 miles; 6 x 100 meters at 800-meter race pace, with 100-meter jog after each; 1-mile cool-down DAY 5/A (Milers and 2-Milers): Steady-pace run of 30 to 75 minutes, depending on how you feel (use the “Time Converter” chart to determine your pace for a steady-pace run) DAY 5/B: (800-Meter Runners): 1.5-mile warm-up; 4 x 100 meter buildups (gradually pick up the pace for each 100 meters until the last 20 to 30 meters is a sprint); 6-to-8 x 300 meters at 800-meter or 1-mile race pace, with 200-meter recovery walk after each; 1.5-mile cool-down. DAY 6: Easy 4 to 8 miles DAY 7: Fartlek run (one race-pace spurt, or slightly faster, of 200 meters for each mile) of 4 to 12 miles, depending on how you feel, or consider competing in a local 5K road run

TOTAL WEEKLY MILEAGE Milers and 2-Milers: 40 to 60 miles 800-Meter Runners: 35 to 50 miles

TIME CONVERTER Your best 5K time Mile pace* 5-kilometer converted to goal for a (3.1 miles) probable 20-minute Per-mile pace** for race time 10K race time tempo run steady-pace run 16:00 33:21 5:42 6:39 16:30 34:24 5:52 6:49 17:00 35:26 6:02 6:58 17:30 36:29 6:12 7:08 18:00 37:31 6:22 7:18 18:30 38:34 6:32 7:28 19:00 39:36 6:42 7:37 19:30 40:39 6:52 7:47 20:00 41:41 7:02 7:56 20:30 42:44 7:13 8:06 21:00 43:47 7:23 8:16 21:30 44:49 7:33 8:26 22:00 45:52 7:43 8:35 22:30 46:54 7:53 8:45 23:00 47:57 8:03 8:54 23:30 49:00 8:13 9:04 24:00 50:02 8:23 9:13 24:30 51:04 8:33 9:23 25:00 52:07 8:43 9:33 25:30 53:09 8:53 9:42 26:00 54:12 9:03 9:52

* Anaerobic threshold run at mile pace for a 10K race plus 20 seconds (per mile) ** Per-mile race pace for 5 kilometers plus 90 seconds (per mile)

Questions? Talk to Coach Oakley in WHRHS Room 113, or e-mail him at [email protected]