2020 Track Training Plan
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2020 Distance Team Training Plan (Track)
6 Honest Serving Questions
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Week 1 10/27 - 11/2SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpSAM ED 1, Hips, Foot Drills, Foot StabilityMyrtle, Hips, Lunge MatrixSAM ED 2, Hips, Mini HurdlesSkips, Hips, Standing AIS, Foot DrillsWhen
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RunBreakBreakBreak30 Mins. Easy30 Mins. Easy30 Mins. Easy30 Mins. EasyHow
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Cool DownYoga, CoreYoga, Core4 Strides, Yoga, Core4 StridesWhere
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RehabRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISWho
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Wk 2 11/3 - 11/9SundayMonday (Pomona Show Case)TuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpSAM HD1, Hips, Foot Drills, BreathingSAM ED1, Hips, Foot Stability, Form, Bike TubesSkips, Hips, Speed Ladder, Foot StabilityMyrtle, Hips, Lunge MatrixSAM ED 2, Hips, Mini HurdlesStanding AIS, Skips, Foot StabiltyWhen
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Run30 mins Easy30 mins easy30 mins easy30 mins easy30 mins easy8:30am - Westminster PromenadeHow
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Cool Down4 Strides, Yoga, CoreWRCore, Yoga, Ice BathWR4 Strides, Core, Yoga4 StridesWhere
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RehabRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISRopes, rollers, sticks, Standing AISWho
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Wk 3 11/10 - 11/16SundayMondayTuesdayWednesdayThursdayFridaySaturday What
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpSAM HD1, Hips, Breathing, FormSAM ED1, Hips, Foot Stability, Foot DrillsSAM HD2, hips, speed ladder, breathingMyrtle, Hips, Lunge MatrixSkips, Hips, Foot Drills, Foot StabilityStanding AIS, Lunge MatrixWhen
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Run20- 25 Non impact (Elliptical, Bike, swim)To Ferrufino Park w/ an extra club crest to Stop Sign30- 35 mins10 min wup, 3 x (2 min @ race pace, 1 min @ steady), 10 min CD on Grass Loop30 - 35 Mins30 - 35 min run w/ 4 x 165m on Pomona TrackOn Your Own: 40 - 50 minsHow
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Cool DownCore, Yoga, Rope AIS4 Strides, WRCore, YogaWRCore, Yoga4 StridesWhere
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RehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWho
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Wk 4 11/17 - 11/23SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpSAM HD2, Hips, Breathing, FormSAM ED2, Hips, Foot Drills, Foot StabilitySAM HD1, Hips, Speed Ladder, Breathing, FormSkips, Hips, Lunge MatrixMyrtle, Hips, Foot Drills, Foot StabilityStanding AIS, & SkipsWhen
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Run20- 25 Non impact (Elliptical, Bike, swim)Wads Back and Forth Hill w/ nottingham warm up & cool downTriple ProgressionWup to Moore MS, 5 x (2 min @ race pace, 1 min @ steady), CD35 - 40 mins recovery runSanford Workout8am at Pattridge Open Space 40 - 50 mins easyHow
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Cool DownCore, Yoga4 Strides, WRIce Bath, Core, Yoga4 Strides, WRCore, YogaFoot Drills, Standing AISWhere
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RehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWho
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Wk 5 11/24 - 11/30SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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Warm UpRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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PrehabSkips, Standing AIS, Foot DrillsSAM HD2, Hips, Breathing, FormSAM HD1, Hips, Speed Ladder, Breathing, FormRace Day Warm UpSkips, Foot Stability, Standing AISMyrtle, Foot Drills, Standing AISWhen
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Run20- 25 Non impact (Elliptical, Bike, swim)Triple ProgressionStandley Lake North InclineBroomfield Turkey Trot (Ask Coach for details)ON YOUR OWN 35 - 40 min recoveryON YOUR OWN 40 - 50 minsHow
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Cool Down4 StridesCore, YogaCore, Yoga10 Min CD4 StridesWhere
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RehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWho
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Wk 6 12/1 - 12/7SundayMondayTuesdayWednesdayThursday
Fast Feet Friday
Saturday (25 miles)What
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpSAM HD 1, Hips, Breathing, FormSAM HD2, Hips, Foot Drills, BreathingSkips, Hips, Speed LadderMyrtle, Hips, Lunge Matrix, Foot StabilitySAM ED 1, Hips, Mini HurdlesSkips, Foot Drills, Standing AISWhen
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Run20- 25 Non impact (Elliptical, Bike, swim)Simms ProgressionKipling Hill w/ an Uno or doubleWup to Thirsty Loop, Tempo, CD from Thirsty LoopTriple Progression15 min Wup, 4 x 160m flys, 15 min CD40 - 50 Mins at the Westminster Promenade Terrace. 9am.How
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Cool Down4 Strides, Yoga, RopesWRCore, Yoga, Leg Drain4 Strides, WRCore, Yoga, Leg Drains4 StridesWhere
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RehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWho
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Wk 7 12/8 - 12/14SundayMondayTuesdayWednesdayThursday
Fast Feet Friday
SaturdayWhat
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpSAM ED 1, Hips, Breathing, FormSAM ED 2, Hips, Foot StabilitySAM HD 1, Hips, Speed Ladder, BreathingMyrtle, Hips, Lunge Matrix, Foot DrillsSAM HD 2, Hips, Mini HurdlesSkips, Foot Drills, Standing AISWhen
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Run20- 25 Non impact (Elliptical, Bike, swim)Simms Progression15 min wup, 4x 84th Cir, 15 min CDCostco Run?15 min Wup, 4-6 x 60m flys w/ 20m build up (3 mins rest), 10 min CDON YOUR OWN: 30 - 50 minsHow
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Cool Down4 Strides, Yoga, CoreWR4 Strides, WRYoga, Core, Rope4 StridesWhere
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RehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWhy
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Warm UpWhen
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Run20- 25 Non impact (Elliptical, Bike, swim)How
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Cool DownWhere
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RehabRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksRopes, rollers, sticksWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMonday TuesdayWednesdayThursday FridaySaturday What
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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RunHow
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Cool DownWhere
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RehabWho
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SundayMondayTuesdayWednesdayThursdayFridaySaturdayWhat
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PrehabWhy
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Warm UpWhen
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