Training for Week 3

Here is the initial plan for the week. Let's keep working hard!


Training Week 3
Monday
12/12/2009
Sprints/Hurdles/Jumps- Drills w/strides after each.15 minutes on track. 300 200 100 50 50 100 200 300 all @ 95+% effort level.6x100m accelerators/deccelerators. 10 minute cooldown.
Mid Distance/Distance- Easy distance 5 miles 12x10 second hill sprints.4x100m strides
Throws- Weightroom
Tuesday
12/13/2009
Sprints/Hurdles/Jumps- Drills w/strides after each.15 minutes on track. Group 1-Run to hill. 12x30 second hill sprints with jog down recovery. 4x100m fast. Group 2-3 400 300 200 100 200 300 400 with 200m jog recovery.5 min cool down accelerators for everyone
Mid Distance/Distance- 15 Minute warmup/strides. 4-6x1000m @threshold pace w/60 second recovery.4x200m fast football field recovery.10 minute cooldown
Throws-
Wednesday
12/14/2009
Sprints/Hurdles/Jumps- Easy run followed by accelerators. Jumpers jump
Mid Distance/Distance- Easy 3-6 miles followed by 4x50m strides
Throws- With Oleary
Thursday
12/15/2009
Sprints/Hurdles/Jumps- Drills w/stride after each. 15 minute warmup strides. 6x200m with 200m recovery. 6x100m with 100m recovery 6x50m with 50m recovery. 10 min cooldown.
Mid Distance/Distance- 15 Minute warmup/strides. Fartlek 5x4x3x2x1 5 hard 4 easy 4 hard 3 easy etc. 8x15 second short hill sprints.5 min cooldown
Throws-
Friday
12/16/2009
Sprints/Hurdles/Jumps- Drills w/stride after each. 15 minute warmup strides. Circuit on track with hard 150m after each exercise 50m jog recovery until next exercise.5 min cooldown. Jumpers jump
Mid Distance/Distance- Long Run 7-8 miles
Throws- With Oleary
Saturday
12/17/2009
Sprints/Hurdles/Jumps-Easy run with strides
Mid Distance/Distance- Easy distance 2-6 miles 5x50m strides
Throws- Easy run with core/strength work
Sunday
12/18/2009
Sprints/Hurdles/Jumps- Off
Mid Distance/Distance- Off
Throws- Off