2020 Middle/Long Distance Track Training
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All Training Groups
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DayMondayTuesdayWednesdayThursdayFridaySaturdaySunday
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Pre-RunDrills/MobilizationDrills/Mobilization
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Plan 135 mins30 mins + 6x10 sec hill sprints35 mins w/ 5-10 minute pickup30 mins + 3 stride laps6-8x200 @ 3K effort w/ 200 jog recovery50 minsRest
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Plan 245 mins40 mins + 6x10 sec hill sprints45 w/ 5-10 minute pickup40 mins + 3 stride laps8-10x200 @ 3K effort w/ 200 jog recoveryLong Run: 65 minsRest
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Plan 345 mins40 mins + 6x10 sec hill sprints45 w/ 10 minute pickupA.M. 30/P.M. 40 mins + 3 stride laps10-12x200 @ 3K effort w/ 200 jog recoveryLong Run: 70 minsRest
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Plan 450 mins 40 mins + 6x10 sec hill sprints45 mins w/ 10 minute pickupA.M. 30 mins/P.M. 40 mins + 3 stride laps10-12x200 @ 3K effort w/ 200 jog recoveryLong Run: 70 mins30 mins easy (or do as a double on Wednesday)
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Post-RunMyrtl RoutineBoys-Weight Room/Girls-Body weight circuit and hurdle mobility Girls-Weight Room/Boys-Body weight circuit and hurdle mobility Boys-Weight Room, Girls-plyos and med ballGirls-Weight Room, Boys-Plyos and med ballMyrtl Routinestretch/foam roll as needed
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Weight Room
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Day 1DB lunges: 2x6 forward, 2x6 backward
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DB high pulls: 3x6
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DB alternating press: 3x6
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Day 2Goblet Squat: 4x5
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Hex Bar DL: 4x5 light
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Pullups/Lat Pulldown: 4x5
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