Hey all. I'm a 14-year-old freshman who just finished a varsity cross country season.
However, my main focus is track and field, the 800 specifically. I won regional champs in 7th grade for the 800 and I want to get better.
What workouts can I do in the offseason to improve yet not burn myself out?
Thanks in advance.
My Advice:
1. Take 2 weeks off after your last race
2. For a week just run 20-30 minutes every other day
3. After those three weeks start building up your mileage. If you had no problems during your XC season maybe add another 5 miles per week. If you were running 25 miles move up to 30. Try 16,20,24,28,32,35.
4. After about 2-3 weeks in your base building, add some strides maybe 4x100 2x a week after your run
5. Once you hit your peak mileage maybe throw in some Tempo runs or steady runs.
Mainly in winter it's just building your base and maintaining your speed. You really shouldn't be doing any heavy anaerobic work until the spring.
brendan you there?
Hey thanks for the tips.
Wait, do I run 20-30 minutes every other day for 1 week or 3 weeks?
bump
And 1 wrote:
brendan you there?
nope