Hill and Tempo Workouts
Keep consistent and have fun! This is the message that I want everyone on the TEAM to remember as we continue to roll through the winter off-season. The work you are putting in now is going to have you much better prepared a month from now once we start racing on the track. Keep up the excellent work Vista!
This week we are going to start working in 1 hill workout and 1 tempo workout. This is something we will do each week between now and March. The purpose of these types of early season workouts are to start developing your speed through hills and to build your aerobic strength through tempo runs and intervals. The coaching staff's experience is that if athletes can consistently work in these kinds of quality efforts during the pre-season they will lead to bigger gains once we start racing.
If you have been consistent with your training so far this winter (running 6 to 7 days a week) you will want to be at your peak mileage right now. This is something you will try to hold on to all the way until April in order to develop aerobically. Keep consistent each week with your long runs and medium-long runs and remember to have fun in the process!
800 Meter Group
If you are in Coach Cooke's 800 meter training group and are interested in getting on the track one extra time this week please talk with him at practice before the weekend. If anyone else is interested in specializing as more of a 400/800 athlete please come talk to us.
Schedule for the Week
Mon-No school,
Medium long run on your own
Tue-Vista 3:10
Hill Workout
Weights
Wed-Rocky Heights MS Parking Lot @ 3:20.
40-60 min Aerobic Run w/4x150 meter strides
Thur-Vista 3:10
40-60 min Aerobic Run
Weights
Fri-Vista 3:10
Tempo Fartlek
Sat-Long Run, on your own or w/ a teammate
Up to 70 mins, 80 mins, or 90 mins for the long run
Sun- O.Y.O
30 to 60 mins easy, or rest
Clinic Notes
Later this week I am going to travel to Albuquerque to speak at the New Mexico Track/XC Coaches Association clinic. I've posted my presentation notes about middle and long distance training for high school athletes for those of you that enjoy being "students of the sport."
Middle and Long Distance Training for HS Athletes
Tony Wells Memorial, CU-Boulder
This weeks indoor meet is at CU-Boulder on Saturday. Online registration for this meet needs to be in by Thursday night at 7:00 if you are interested in participating. The link to the meet info is below. Distance events being contested on Saturday are the 800 and 1500 meter runs.
http://www.colorado.usatf.org/Youth/Youth-Upcoming-Events.aspx
Keep consistent and have fun! This is the message that I want everyone on the TEAM to remember as we continue to roll through the winter off-season. The work you are putting in now is going to have you much better prepared a month from now once we start racing on the track. Keep up the excellent work Vista!
This week we are going to start working in 1 hill workout and 1 tempo workout. This is something we will do each week between now and March. The purpose of these types of early season workouts are to start developing your speed through hills and to build your aerobic strength through tempo runs and intervals. The coaching staff's experience is that if athletes can consistently work in these kinds of quality efforts during the pre-season they will lead to bigger gains once we start racing.
If you have been consistent with your training so far this winter (running 6 to 7 days a week) you will want to be at your peak mileage right now. This is something you will try to hold on to all the way until April in order to develop aerobically. Keep consistent each week with your long runs and medium-long runs and remember to have fun in the process!
800 Meter Group
If you are in Coach Cooke's 800 meter training group and are interested in getting on the track one extra time this week please talk with him at practice before the weekend. If anyone else is interested in specializing as more of a 400/800 athlete please come talk to us.
Schedule for the Week
Mon-No school,
Medium long run on your own
Tue-Vista 3:10
Hill Workout
Weights
Wed-Rocky Heights MS Parking Lot @ 3:20.
40-60 min Aerobic Run w/4x150 meter strides
Thur-Vista 3:10
40-60 min Aerobic Run
Weights
Fri-Vista 3:10
Tempo Fartlek
Sat-Long Run, on your own or w/ a teammate
Up to 70 mins, 80 mins, or 90 mins for the long run
Sun- O.Y.O
30 to 60 mins easy, or rest
Clinic Notes
Later this week I am going to travel to Albuquerque to speak at the New Mexico Track/XC Coaches Association clinic. I've posted my presentation notes about middle and long distance training for high school athletes for those of you that enjoy being "students of the sport."
Middle and Long Distance Training for HS Athletes
Tony Wells Memorial, CU-Boulder
This weeks indoor meet is at CU-Boulder on Saturday. Online registration for this meet needs to be in by Thursday night at 7:00 if you are interested in participating. The link to the meet info is below. Distance events being contested on Saturday are the 800 and 1500 meter runs.
http://www.colorado.usatf.org/Youth/Youth-Upcoming-Events.aspx
RSS Feed
