❄️ February Distance Workouts ❄️
Please always do a 2-4 minute jog and dynamics before every run! Be Safe, Be Smart, and Be Kind!
Make every effort to run with your teammates. Please share with your family where you will be running, who you will be running with, and for how long.
Week 1 (2/2-8) Recovery and Health
4x 15-25 min runs. Do not stack more than 2 days in a row.
Optional** Switch runs for 30-45 minute cross-training sessions.
Week 2 (2/9-15) Easy Aerobic and Speed
2x 15-25 min runs and 2x 30 min runs. Do not stack more than 2 days in a row.
On the 15-25 min days, run 4-5x 10 seconds 95% (No Strain, Fast and Smooth)
Optional** Switch up to 2 runs for 30-45 minute cross-training sessions.
Week 3 (2/16-22) Easy Aerobic and Speed
2x 15-25 min runs and 2x 30 min runs. Do not stack more than 2 days in a row.
On the 15-25 min days, run 4-5x 10 seconds 95% (No Strain, Fast and Smooth)
Optional** Switch up to 2 runs for 30-45 minute cross-training sessions.
Week 4 (2/23-3/1) Aerobic and Speed
4x 20-35 min runs with 1x 35-45 minutes
On two of the 15-25 min days, run 4-5x 10 seconds 95% (No Strain, Fast and Smooth)
On the longer day (35-40 min), after 10-15 min warm-up, run 5-8x 1 min hard with a 2 min easy recovery
Optional** Switch up to 1 run for 30-45 minute cross-training sessions.
Week 5 (3/2-8) Aerobic and Speed Endurance
3x 20-35 min runs with 1x 35-45 minutes and 1 track workout
On two of the 15-25 min days, run 4-5x 10 seconds 95% (No Strain, Fast and Smooth)
On the longer day (35-40 min), after 10-15 min warm-up, run 5-8x 1 min hard with a 2 min easy recovery
Track workout: 5x 300m 3200 effort, 5x 200m 1600 effort, 5x 100m 800 effort, ALL off 90 seconds rest with 3 min set breaks
Optional** Add 1 30-45-minute cross-training sessions.
Week 6 Team Practice at CHS Track
Strength:
Each week, complete 2 sets of each
Hip: 10x Glute Bridge, 10x Fire Hydrant (each side), 10x Donkey Kicks (each side), 15x Push Ups
Foot Ankle Lower Leg: 10x Two-leg Standing Calf Raise, 10-10-10 seconds Toe Walk (inner, middle, outer), 10-10-10 seconds Heel Walk (inner, middle, outer), 15x Push Ups
Core: 30 seconds Side Plank (each side), 30 seconds Flutter Kicks, 30 seconds Sit-Ups, 30 seconds Cat-Cow Strech, 15x Push Ups