Spring Break Schedule 2011 – Week 7

Running is a big question mark that’s there each and every day. It asks you, ‘Are you going to be a wimp or are you going to be strong today?’

~Peter Maher, Irish-Canadian Olympian and sub-2:12 marathoner.

Day	Date	Type	Workout
Sat	4/16	I	Jr/Sr (Var) I workout - 15 min WU, drills+strides · 3,4,5,4,3 (in minutes) @ I pace work:rest = 1:1, 15 min CD Fr/So (JV) I workout - 15 min WU, drills+strides · 2,3,4,3,2 (in minutes) @ I pace work:rest = 1:1, 15 min CD
Sun	4/17	E	By the end of week 6 increase your mileage by 5 over last week. Min. miles = 35 Distance Run – 30-60 minutes (4-8 miles) or off if achieved mileage goal.
Mon	4/18	R	R workout - 10 min WU, drills + strides 30,45,60,75,60,45,30 (in secs) work:rest = 1:2(so 30 sec fast, then 60 sec jog,etc.) Rest = lite jog, 10 min CD
Tue	4/19	E	Distance run – 4-8 miles (30-60 minutes), weights or body weight workout
Wed	4/20	Ti + R	Jr/Sr (Var) T workout - 10 min WU, drills + strides · 4 x 5 minutes at T (Comfortably fast) · 6 gear changes, 10 Min CD Fr/So (JV) T workout - 10 min WU, drills + strides · 4 x 4 mins at T (Comfortably fast) · 6 gear changes, 10 min CD
Thu	4/21	E	Distance run – 4-8 miles (30-60 minutes), weights or body weight workout
Fri	4/22	E	Distance run – 4-8 miles (30-60 minutes), weights or body weight workout
Sat	4/23	I + R	Jr/Sr (Var) I +R workout - 15 min WU, drills+strides · 2 x1000 @ I(~3:10-3:30), work:rest = 1:1 in minutes 8 x 300 (~48-50 secs) @ R work:rest = 1:4 in minutes, 15 min CD, (7.5/8 mi) Fr/So (JV) I +R workout - 15 min WU, drills+strides · 2 x1000 @ I(~3:30-4:00), work:rest = 1:1in minutes · 8 x 300 (~54-57 secs) @ R work:rest = 1:4 in minutes, 15 min CD, (7.5/8 mi)
Sun	4/24	E or off	Easter – off By the end of week 7 increase your mileage by 5 over last week. Min. miles = 35
Mon	4/25 9:30 at MUHS	Hills E – Fr/JV	Var – Hill run Fr/JV – Distance run – 15 min WU, stretch, drills, strides, 5-8 miles. Pre-meet workout run.
Tue	4/26	Meet	Fr/JV – Homestead JV Jamboree – Plan on racing 2 events. Bus leaves MUHS at 2:30 – no first period class.

T – Improves aerobic efficiency I – improves VO2 Max R – improves economy & speed

Workout Type Key: E = Conversational distance pace T = Threshold Pace (24 sec/mi >5k pace)

Ti = Threshold Pace Interval Distance Ti + R = Threshold Pace Intervals followed by Repeats

I = Interval Pace (approx 3.2 K pace) R = Repeats (approx 1.5 K or 800 pace)

· Include core work every other day to help compensate for missed lifting days. If you have access to a fitness center use it to get in a weight lifting session.

• JV E pace is approx 7:30/mile, Var E pace approx 7:00/mile. Increase mileage 5 miles each week to a maximum of 40 for freshmen and 50 for upper classmen.
• I suggest planning time in the morning to complete your workout. Make it a priority to complete your workout before lunch. This will increase the chances of getting it done before the distractions of the day make a workout prohibitive.
• If you adhere to this workout schedule and take one day off each week, you will be fit and better prepared to race upon your return than before you left. Maintain the positive momentum. We are on our way to a great track season.