DISTANCE Runners (Contact Coach Renna with Questionsà )

2017 Indoor Track Pre-season Training – November/December- ADVANCED (35-45+ miles prior to start of season) DISTANCE Runners (Contact Coach Renna with questions [email protected] ) Sunday Monday Tuesday Wednesday Thursday Friday Saturday 11/6 11/7 11/8 11/9 11/10 11/11 Pre-season Meeting OFF 4 mile endurance 4-5 mile endurance run 3-4 mile endurance 4 mile endurance run 4 mile endurance run Miles run this week: 19- run run STRENGTHENING 21 miles 6 accelerations P squared/abs EXERCISES

11/12 11/13 11/14 11/15 11/16 11/17 11/18 6-7 mile endurance run 2 mile endurance, Cross Train OFF 4-5 mile endurance 3-4 mile endurance slowly build to 40 min. followed by 6 4-5 mile endurance run Est. miles run this week: run accelerated tempo min ABs run, followed by 6 STRENGTHENING 21-25 miles plus cross pace for one mile, accelerations EXERCISES train Distance Lifts-1 set each then back to Distance Lifts-1 set P squared/abs endurance pace for each last mile (4 miles total) 11/19 11/20 11/21 11/22 11/23 11/24 11/25 7-8 mile endurance run 4-5 mile endurance 10 min. easy, 4 x 4 OFF 10 min. easy 3-4 mile endurance 3-4 miles endurance run, then 6 min. tempo reps 10-12 x hill repeats followed P squared/abs followed by 4x200m Est. miles run this week: accelerations with 2 min. easy in (Sturgess or other sprints 26-30 miles 8 min ABs between, 10-15 min. large hill) 15 min. STRENGTHENING easy cool down EXERCISES Distance Lifts-2sets Distance Lifts-2sets each each

Endurance Run= pace this run at about 70% effort (you should be breathing moderately hard) Cross Train= bike, elliptical, swim Accelerations= complete these on a 100m straight away- accelerate the first 20 m and full speed the last 80m Tempo= pace this run at about 85% effort Fartlek= “off” and “on”- meaning your run is broken up into evenly matched reps at: continuous hard, easy, hard, easy, etc… STRENGTHENING EXERCISES  2x 15-20 push-ups, 2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out) P squared+abs= 3x the following continuous circuit (no breaks)- 1 min plank, 30 seconds of push-ups, 2 min abs (30 seconds of the following- up and outs, butterfly crunches, centers and sides, v- ups) Hill repeats= sprint the uphill, jog easy across the top, jog easy down to the bottom, jog easy across the bottom, then repeat for specified number of reps Abs- Complete the following 4 exercises continuously for 30 seconds a piece in each set (sets are 2 min- repeat 3x for 6 min, 4x for 8 min, 5x for 10 min)- Up and outs, butterfly crunches, center and side crunches, v-ups/floating v-ups if able 11/26 11/27 11/28 11/29 11/30 12/1 12/2 8-9 mile endurance run 4-5 mile endurance 10 min. easy, fartlek- 10 min. easy, 2x10 OFF PRACTICE AT FLHS run 15sec, 15, 30, 30, 45, 5-6 mile endurance min tempo reps with Time TBA Est. miles run this week: 45, 1:00, 1:00, 45, 45, 10 min ABs 5 min easy jog btwn 28-31 miles without 6 accelerations 30, 30, 15, 15, (about 85% of 2 mile Saturday practice P squared/abs 10-15 min. easy race pace), 15 min. Distance Lifts-2sets easy each Distance Lifts-2sets each

Endurance Run= pace this run at about 70% effort (you should be breathing moderately hard) Cross Train= bike, elliptical, swim Accelerations= complete these on a 100m straight away- accelerate the first 20 m and full speed the last 80m Tempo= pace this run at about 85% effort Fartlek= “off” and “on”- meaning your run is broken up into evenly matched reps at: continuous hard, easy, hard, easy, etc… STRENGTHENING EXERCISES  2x 15-20 push-ups, 2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out) P squared+abs= 3x the following continuous circuit (no breaks)- 1 min plank, 30 seconds of push-ups, 2 min abs (30 seconds of the following- up and outs, butterfly crunches, centers and sides, v- ups) Hill repeats= sprint the uphill, jog easy across the top, jog easy down to the bottom, jog easy across the bottom, then repeat for specified number of reps Abs- Complete the following 4 exercises continuously for 30 seconds a piece in each set (sets are 2 min- repeat 3x for 6 min, 4x for 8 min, 5x for 10 min)- Up and outs, butterfly crunches, center and side crunches, v-ups/floating v-ups if able