2018 Track Training Schedule
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsBoysCOACHGirls that finished at StateCOACHGirlsCOACHCOACHMax 9th grade miles
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Dec 10-17route/explanationroute/explanationroute/explanationroute/explanation
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Sundayoffoff0
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Monday aerobic75aerobic runaerobic5 miles0
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Tuesday aerobic + speed656 miles with speed ladder in middle of it: 100, 200, 300, 300, 200, 100same as boys but 5 mile ttl2 up, then speed ladder, then 1 down0
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Wednesday aerobic75.5aerobic runaerobicaerobic0
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Thursdayaerobic + tempo652 up, 6x800 in 5K race pace, with 1:00 rest, 1 downaerobic1 up, 6x800 in 5K race pace, with :90 rest, 1 down0
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Fridayaerobic73Get aerobic miles done on your ownAerobic on your ownon your own0
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Saturday endurance107On your own on your own, 6 milesOn your own, 7 miles0
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WeekTotal Miles4330.59th grade week ttl
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Yearly Total9th grade year ttl
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Weekly Average9th grade year max avg
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Type of runMaximum assigned miles - boysMaximum assigned miles - girlsBoysCOACHGirls that finished at StateCOACHGirlsCOACHCOACHMax 9th grade miles
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Dec 3-9route/explanationroute/explanationroute/explanationroute/explanation
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Sundayoffoff0
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Monday aerobic656 Milesactive rest (bike, walk, gym, core)5 miles0
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Tuesday aerobic + speed656 miles with speed ladder in middle of it: 100, 200, 300, 400, 300, 200, 100active rest (bike, walk, gym, core)2 up, then speed ladder, then 1 down0
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Wednesday aerobic75.53 up, 1 mile at 3200 race pace, 3 downactive rest (bike, walk, gym, core)3 up, 800 meters at mile race pace, 2 down0
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Thursdayaerobic + tempo652 up, 6x800 in 5K race pace, with 1:00 rest, 1 downactive rest (bike, walk, gym, core)1 up, 6x800 in 5K race pace, with :90 rest, 1 down0
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Fridayaerobic63Get aerobic miles done on your ownactive rest (bike, walk, gym, core)on your own0
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Saturday endurance106On your own off, reston your own0
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WeekTotal Miles4129.59th grade week ttl
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Yearly Total9th grade year ttl
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Weekly Average9th grade year max avg
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