2019/202 FC Distance Group Winter Break Training
·
Do lunges and leg swings before every run. If
it’s cold, do them inside and then head out.
·
If you have to miss a day, move an easy day to
Sunday and continue with the plan.
Winter training is all about consistency! Try not to miss more than one day in a row.
·
Stretching and General Strength should be done
indoors where it is warm. Don’t skimp on
GS and core work, or you will be behind when we get back. Before you can compete with other schools you
have to be in shape to compete with your own teammates!
Beginning Group (Never run cross country, first time
running track)
Week of 12/23
Monday: Long
Run – 3-4 miles at a consistent pace.
Stretch and core work after.
Tuesday: Recovery
– 2-3 miles. 4-6 strides and general strength after.
Wednesday: 10
Minute Warm-Up, Dynamic. 15 minutes of 0:30 tempo/2:00 easy, 10 Minute
Cool-Down. Stretch.
Thursday: 20
to 30 minutes easy, 4-6 fast strides, general strength and stretch.
Friday: 15
to 20 minutes easy
Saturday: 30
to 40 minutes easy, general strength, 4-6 strides.
Week of 12/30
Monday: Long
Run – 4-5 miles at a consistent pace.
Stretch and core work after.
Tuesday: Recovery
– 2-3 miles. 4-6 strides and general strength after.
Wednesday: Workout
– 10 Minute Warm-Up, Dynamic, 15 minutes of 1:00 tempo/2:00 easy, 10 minute
Cool-Down. Stretch.
Thursday: 20
to 30 minutes easy, 4-6 fast strides, general strength and stretch.
Friday: 15
to 20 minutes easy
Saturday: 30
to 40; minutes easy, general strength, 4-6 fast strides.
Middle Group (Run one season of cross country or
track)
Week of 12/23
Monday: Long
Run – 6-7 miles at a consistent pace.
Stretch and core work after.
Tuesday: Recovery
– 4-5 miles. 4-6 strides and general strength after.
Wednesday: 10
Minute Warm-Up, Dynamic. 25 minutes of 1:00 tempo/2:00 easy, 10 Minute
Cool-Down. Stretch.
Thursday: 35
to 40 minutes easy, 4-6 fast strides, general strength and stretch.
Friday: 20
to 30 minutes easy
Saturday: 40
to 50 minutes easy with 4x3-Minute Pickups mixed in, general strength, 4-6
strides.
Week of 12/30
Monday: Long
Run – 7-8 miles at a consistent pace.
Stretch and core work after.
Tuesday: Recovery
– 4-5 miles. 4-6 strides and general strength after.
Wednesday: Workout
– 10 Minute Warm-Up, Dynamic, 25 minutes of 1:00 tempo/2:00 easy, 10 minute
Cool-Down. Stretch.
Thursday: 35
to 40 minutes easy, 4-6 fast strides, general strength and stretch.
Friday: 20
to 30 minutes easy, stretch.
Saturday: 40
to 50 minutes easy with 4x3-Minute Pickups mixed in, 4-6 fast strides. General
strength.
Veteran Group (Run
cross country and track for multiple consecutive years)
Week of 12/23
Monday: Long
Run – 8-9 miles at a consistent pace.
Stretch and core work after.
Tuesday: Recovery
– 5-6miles. 4-6 strides and general strength after.
Wednesday: 10
Minute Warm-Up, Dynamic. 30 minutes of 1:00 tempo/2:00 easy, 10 Minute
Cool-Down. Stretch.
Thursday: 40
to 50 minutes easy, 4-6 fast strides, general strength and stretch.
Friday: 30
to 35 minutes easy
Saturday: 50
to 60 minutes easy with 5x3-Minute Pickups mixed in, general strength, 4-6
strides.
Week of 12/30
Monday: Long
Run – 9-10 miles at a consistent pace.
Stretch and core work after.
Tuesday: Recovery
– 5-6miles. 4-6 strides and general strength after.
Wednesday: Workout
– 10 Minute Warm-Up, Dynamic, 30 minutes of 1:00 tempo/2:00 easy, 10 minute
Cool-Down. Stretch.
Thursday: 40
to 50 minutes easy, 4-6 fast strides, general strength and stretch.
Friday: 30
to 35 minutes easy
Saturday: 50
to 60 minutes easy with 5x3 Minute Pickups mixed in, 4-6 fast strides. general
strength, stretch.
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