2014-2015 WINTER RUNNING PLAN This is an 8-week running plan designed for each athlete (Green, Vegas and Gold) to build a running base for Track&Field. Building a running base is a crucial step necessary for you to take in order to have a successful season ahead. This step will aid in the prevention of injury and will give you the desired strength and endurance to perform at your highest level. Each day has been given a designated workout of easy (EZ) mileage, strides and core/strength training. These workouts are not set in stone and can be adjusted depending on your current fitness level, weather conditions and/or other obligations you may have. (NOTE: Phase 1. Base building is not intended to be intense training, so DO NOT go out and “pound the pavement” with hard, fast miles. Running EZ means to run at a casual or conversational pace. Your coaches are quite aware that as your fitness level increases you are likely to get anxious and want to increase your running intensity – DON’T!). WEEK 1: Green group 15-20miles Vegas group 24-28miles Gold group 30-33miles Each group has an assigned range. Find your current range depending on your current fitness level. It is perfectly fine for a varsity runner to start off in Green, or for a JV runner to start off in Vegas or even Gold (it all depends on where your current level is. Just don’t lie to yourself. To do too much will risk injury, and to do too little will risk obtaining those goals you’ve setout for yourself). Goal for WEEK 8: Green group 30-35 Vegas group 38-42 Gold group 44-47 As you can see, each group will be gaining roughly 12-15 miles over the course of this 8-week running plan. The mileage of each group is ideal, and AGAIN should not be confused your current fitness level. If you are an individual who is currently running less than 15 miles per-week, then you should adjust accordingly (increasing your mileage from where you are currently by ~2 miles per-week over the next 8-weeks). If you find yourself to be someone who is currently running more than 30 miles per week, then you should focus on not getting carried away. (NOTE: If you are someone who is trying out their own plan then it is mandatory that you first discuss it with your coaches). In regards to Core/Strength Training and Stride work: If you’re not already familiar with a Core/Strength training routine, then discuss a cross-training plan with a varsity team member or team captain. These should be individuals who have already committed themselves to core exercises, weights and lifting, etc. If you still have questions about how and what to incorporate in your core/strength regimen, then by all means speak with a coach. (NOTE: First, Second, Third, Fourth… look for the answers to your questions by yourself, and by communicating with your teammates, and afterward if you still have questions then OF COURSE you’re more than welcome to speak to your coach. All we ask is that you take pride in being a student of this wonderful sport. Lastly, if you’re new to core/strength training, then it is important for you to start off slowly, ie. 3-4 days a week is likely too much, so start off with 2days a week and build up from there). If you’re not already familiar with Strides/Accelerations and Surges, then discuss them with a varsity team member or team captain. Strides/Accelerations should be no more than 100meters and should not exceed 90% effort. Surges should be incorporated in your long/over-distance runs and should last between 10-30seconds at no greater than 90% effort.
DEC.Sun.14th
Mon.15th
Tues.16th
Wed.17th
Thur.18th
Fri.19th
Green: 2m EZ Vegas: 3m EZ Gold: 4m EZ
Green: 3-4m EZ Vegas: 5-6m EZ Gold: 6-7m EZ
Green: 2m EZ Vegas: 3m EZ Gold: 4m EZ
Green: 3-4m EZ Vegas: 5-6m EZ Gold: 6-7m EZ
Green: 2m EZ Vegas: 3-4m EZ Gold: 4-5m EZ
Green: 3-4m EZ Vegas: 5-6m EZ Gold: 6m EZ
(C)ore/weights (S)trides 4-6x
(C)ore (S)trides 4-6x
(C)ore/weights (S)trides 4-6x
(C)ore/weights (S)trides 4-6x
Sun.21st
Mon.22nd
Tues.23rd
Wed.24th
Thur.25th
Fri.26th
Green: 2m EZ Vegas: 3m EZ Gold: 4m EZ
Green: 4-5m EZ Vegas: 6m EZ Gold: 7m EZ
Green: 2m EZ Vegas: 3m EZ Gold: 4m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7-8m EZ
Green: 2m EZ Vegas: 3-4m EZ Gold: 4-5m EZ
Green: 3-4m EZ Vegas: 5-6m EZ Gold: 6m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
Sun.28th
Mon.29th
Tues.30th
Wed.31st
JAN.Thur.1st
Fri.2nd
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7-8m EZ
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7-8m EZ
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 3-4m EZ Vegas: 5-6m EZ Gold: 6m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
Sun.4th
Mon.5th
Tues.6th
Wed.7th
Thur.8th
Fri.9th
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 6m EZ Vegas: 7-8m EZ Gold: 8-9m EZ
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 6m EZ Vegas: 7-8m EZ Gold: 8-9m EZ
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
Sun.11th
Mon.12th
Tues.13th
Wed.14th
Thur.15th
Fri.16th
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 6-7m EZ Vegas: 7-8m EZ Gold: 8-9m EZ
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 6-7m EZ Vegas: 7-8m EZ Gold: 8-9m EZ
Green: 3-4m EZ Vegas: 4-5m EZ Gold: 5m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
Sun.18th
Mon.19th
Tues.20th
Wed.21st
Thur.22nd
Fri.23rd
Green: 4m EZ Vegas: 5m EZ Gold: 6m EZ
Green: 7m EZ Vegas: 8-9m EZ Gold: 9-10m EZ
Green: 4m EZ Vegas: 5m EZ Gold: 6m EZ
Green: 7m EZ Vegas: 8-9m EZ Gold: 9m EZ
Green: 3-4m EZ Vegas: 4-5m EZ Gold: 5m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
Sun.25th
Mon.26th
Tues.27th
Wed.28th
Thur.29th
Fri.30th
Green: 4m EZ Vegas: 5m EZ Gold: 6m EZ
Green: 7-8m EZ Vegas: 8-9m EZ Gold: 9-10m EZ
Green: 4m EZ Vegas: 5m EZ Gold: 6m EZ
Green: 7-8m EZ Vegas: 8-9m EZ Gold: 9-10m EZ
Green: 3-4m EZ Vegas: 4-5m EZ Gold: 5m EZ
Green: 4-5m EZ Vegas: 6-7m EZ Gold: 7m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
FEB.Sun.1st
Mon.2nd
Tues.3rd
Wed.4th
Thur.5th
Fri.6th
Green: 4m EZ Vegas: 5m EZ Gold: 6m EZ
Green: 8m EZ Vegas:10-11mEZ Gold: 10-12m EZ
Green: 4m EZ Vegas: 5m EZ Gold: 6m EZ
Green: 7m EZ Vegas: 8-10m EZ Gold: 10m EZ
Green: 3m EZ Vegas: 4m EZ Gold: 5m EZ
Green: 4-6m EZ Vegas: 6-7m EZ Gold: 7-8m EZ
(C) (S)
(C) (S)
(C) (S)
(C) (S)
