2017-18 TRACK AND FIELD – Pre-Season TrainingDates: Nov. 19th - Dec. 23rd

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
November 19
Phase I:
Base Training / 20
A: 3 Mile Easy Run
B: 2 Mile Easy Run / 21
A: 3 Mile Easy Run
B: 2 Mile Easy Run / 22
A: 4 Mile Easy Run
B: Day Off / 23 – Thanksgiving
A: 2 Mile Easy Run
B: 2 Mile Easy Run / 24
A: 4 Mile Easy Run
B: 2 Mile Easy Run / 25
A: 4 Mile Easy Run
B: 3 Mile Easy Run
26
Day Off / 27
A: 3 Mile Easy Run
B: 2 Mile Easy Run / 28
A: 5 Mile Easy Run
B: 2 Mile Easy Run / 29
A: 4 Mile Easy Run
B: 2 Mile Easy Run / 30
Day Off / December 1
A: 4 Mile Easy Run
B: 2 Mile Easy Run / 2
A: 6 Mile Easy Run
B: 4 Mile Easy Run
3
Day Off / 4
A: 3 Mile Easy Run
B: 2 Mile Easy Run / 5
A: 2 Mile Easy Run; 3 x 3 minute tempo; 1 min. recovery after each 3 min. tempo rep; 1 Mile Cooldown
B: 1 Mile Easy Run; 10 x 1 min. @ tempo/1 minute @ easy; 1 Mile Cooldown / 6
A: 4 Mile Easy Run/6 x 100m Strides
B: 3 Mile Easy Run/6 x 100m Strides / 7
Day Off / 8
A: 4 Mile Easy Run/6 x 100m Strides
B: 2 Mile Easy Run/6 x 100m Strides / 9
A: 6 Mie Easy Run/6 x 100m Strides
B: 4 Mile Easy Run/6 x 100m Strides
10
A: 4 Mile Easy Run/6 x 100m Strides
B: Day Off / 11
A: Day Off
B: 3 Mile Easy Run/6 x 100m Strides / 12
A: 4 Mile Easy Run/6 x 100m Strides
B: 3 Mile Easy Run/6 x 100m Strides / 13
A: 3 Mile Easy Run/6 x 100m Strides
B: Day Off / 14
A: 2 Mile Easy Run; 4 x 3 minute @ tempo/1 minute @ easy; 1-2 mile cooldown; Strides
B: 1 Mile Easy Run; 12 x 1 minute @ tempo; 1 min. @ easy; 1 mile cooldown; Strides / 15
A: 3 Mile Easy Run/6 x 100m Strides
B: 3 Mile Easy Run/6 x 100m Strides / 16
A: 7 Mile Easy Run/6 x 100m Strides
B: 4 Mile Easy Run/6 x 100m Strides
17
Day Off / 18
5 Mile Easy Run/6 x 100m Strides / 19
3 Mile Easy Run/6 x 100m Strides / 20
A: 2 Mile Easy Run; 4 x 3 minute @ tempo/1 minute @ easy; 1-2 mile cooldown; Strides
B: 1 Mile Easy Run; 12 x 1 minute @ tempo; 1 min. @ easy; 1 mile cooldown; Strides / 21
5 Mile Easy Run/6 x 100m Strides / 22
1-Mile Warmup
8 x 400m Riverdale hills @ easy or stride pace; Walk or jog down recovery; 1-Mile cooldown Run / 23
5-7 Mile Easy Run/6 x 100m Strides

2017-18 TRACK AND FIELD – Pre-Season TrainingDates: Dec. 24th -Jan. 27th

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
December 24 -
Day Off / 25 – Christmas
Accelerations/Starts:
3 x 10m (2 pt. stance)
3 x 10m (3 pt. stance)
3 x 20m (3 pt. stance)
3 min. recovery between reps / 26
A: 2 Mile Easy Run; 4 x 3 minute @ tempo/1 minute @ easy; 1-2 mile cooldown; Strides
B: 1 Mile Easy Run; 6 x 2 minute @ tempo; 1 min. @ easy; 1 mile cooldown; Strides / 27
5 Mile Easy Run / 28
1-Mile Warmup
8 x 400m Riverdale hills @ easy or stride pace; Walk or jog down recovery; 1-Mile cooldown Run / 29
4-Mile Easy Run/6 x 100m Strides / 30
6-8 Mile Easy Run/6 x 100m Strides
31
Day Off / Jan. 1 – Happy New Year
5 Mile Fartlak Run
-Mix in 5-7 various surges @ 10-15 seconds each during run (Do these within the middle miles) / 2
4-Mile Easy Run/6 x 100m Strides / 3
10-12 x 200m reps @ 45-50 seconds with 90 second recovery between reps / 4
3-Mile Easy Run/6 x 100m Strides / 5
2-Mile Warmup
8 x 250m hills (or 8 x 55 second hills) @ 75%; walk or jog down recovery; 2-Mile cooldown / 6
6-8 Mile Easy Run/6 x 100m Strides
7
Day Off / 8
Accelerations/Starts:
3 x 10m (2 pt. stance)
3 x 10m (3 pt. stance)
3 x 20m (3 pt. stance)
3 min. recovery between reps / 9
A: 2 Mile Easy Run; 4 x 4 minute @ tempo/1 minute @ easy; 1-2 mile cooldown; Strides
B: 1 Mile Easy Run; 6 x 2 minute @ tempo; 1 min. @ easy; 1 mile cooldown; Strides / 10
5 Mile Easy Run/6 x 100m Strides / 11
1-Mile Warmup
8-10 x 150m hills (or 10 x 30 second hills) @ 75-80% intensity; walk or jog down recovery; 1-Mile cooldown Run / 12
3-Mile Easy Run/6 x 100m Strides / 13
6-8 Mile Easy Run/6 x 100m Strides
14
Day Off / 15
3-Mile Easy Run/6 x 100m Strides / 16
8-10 x 400m @ 1:30-1:40 per 400m with 90 second recovery between each 400m / 17
4 Mile Easy Run/6 x 100m Strides / 18
5 Mile Fartlak Run
-Mix in 5-7 various surges @ 10-15 seconds each during run (Do these within the middle miles) / 19
2-Mile Warmup
8 x 250m hills (or 8 x 55 second hills) @ 75%; walk or jog down recovery; 2-Mile cooldown / 20
6-8 Mile Easy Run/6 x 100m Strides
21
Day Off / 22
Accelerations/Starts:
3 x 10m (2 pt. stance)
3 x 10m (3 pt. stance)
3 x 20m (3 pt. stance)
3 min. recovery between reps / 23
A: 1 mile easy; 2 miles continuous @ tempo, 2 min. recovery, 2 miles continuous @ tempo; 1 mile cooldown; 6 x 100m Strides
B: 1 mile easy; 2 milescontinuous @ tempo, 2 min. recovery, 1 mile @ tempo; 1 mile cooldown; /6 x 100m Strides / 24
4 Mile Easy Run/6 x 100m Strides / 25
5 Mile Fartlak Run
-Mix in 5-7 various surges @ 10-15 seconds each during run (Do these within the middle miles) / 26
2-Mile Warmup
6 x 200m hills (or 6 x 45 second hills) @ 75-80%; walk or jog down recovery; 2-Mile cooldown / 27
6-8 Mile Easy Run/6 x 100m Strides

2017-18 TRACK AND FIELD – Pre-Season TrainingDates: January28th – Beginning of Season (Feb. 12)

Sunday / Monday / Tuesday / Wednesday / Thursday / Friday / Saturday
28
Day Off / 29
A: 6 Mile Easy Run/6 x 100m Strides
B: 4 Mile Easy Run/6 x 100m Strides / 30
12-14 x 200m reps @ 45-50 seconds with 90 second recovery between reps / 31
2 mile warmup; 20-25 minutes continuous @ tempo; 2 mile cooldown; 6 x 100m Strides / February 1
5 Mile Easy Run/6 x 100m Strides / 2
A: 6 Mile Fartlak Run
B: 4 Mile Fartlak Run
-Mix in 6-8 various surges @ 10-15 seconds each during run (Do these within the middle miles) / 3
6 Mile Easy Run/6 x 100m Strides
4
Day Off / 5
Accelerations/Starts:
3 x 10m (2 pt. stance)
3 x 10m (3 pt. stance)
3 x 20m (3 pt. stance)
3 min. recovery between reps / 6
5 x 800m @ 5K race pace with 3 to 3 ½ min. recovery / 7
4 Mile Easy Run/6 x 100m Strides / 8
A: 3 Mile Easy Run/6 x 100m Strides / 9
A: 3 Mile Easy Run/6 x 100m Strides / 10
6 Mile Easy Run/6 x 100m Strides
11
Day Off / 12 – First Day of Track & Field Season / 13 / 14 / 15 / 16 / 17
18 / 19 / 20 / 21 / 22 / 23 / 24
25 / 26 / 27 / 28 / March 1 / 2 / 3