BACKGROUND:
- Soph girl in hs, goals of running 11:10 (or lower) 3200m, 5:05 (or lower) 1600m, looking to make a HUGE improvements this winter.-
Also note, I'm running on a 10 day cycle instead of a weekly cycle like most people do.
Very healthy, always bring lunch to school w/ nuts, fruit, veggies, protein, and whole wheat items
(EX: Snap Peas, 1 ww bagel w/ spinach, turkey, tomatoes, cucumbers, avocado, Greek yogurt w/ chia seeds and some type of fruit)
Please also note I am in only week 4 of training; as my mileage increases I will start double days, higher quality workouts and more strides
Before every run: Dynamic Drills
After every run: 8+ min of core/abs + stretching, (depending on day: myrtle/hurdle drills 3-5x pw)
Every morning I will also do 10 min of core/abs
PACES:
Moderate run: 7:10-7:30
Easy Run: 7:50-8:30 (due to winter, it can vary depending on weather)
Tempo: Haven't yet done one for winter training but it will probably range under 7:10 pace
Long Run: I am now going to start using my long runs as a progression run, so I will start at 8:30 pace and end around 7:20. Usually they were around 7:20-7:50 pace
Hopefully by the end of winter, these paces will be a piece of cake as I progress throughout the winter
10 DAY CYCLE:
MON- 4 miles @ 7:45 pace (TODAY)
TUES- AM: Strength***
PM: 6.5 mile hill route
WED- 4 miles recovery (around 8:10+ pace)
THUR- 3 miles easy + 4 strides
FRI- AM: Strength
PM: 3 mile tempo on soccer fields (w/ w/u and c/d)
SAT- 5 miles recovery run
SUN- 30-60 min swim OR 3 mile run (depending on how I feel)
MON- Long Run: 7 miles + Strength
TUES- Rest
WED- 4.5 miles easy + 4-5 strides
REPEAT: Except change workouts and increase mileage
***Strength includes exercises such as: Bosu Ball KB Squats, Barbell single leg deadlift into running stance, KB Lunge w/ twist, KB Swings, DB raise in squat position, etc. (Note these are only SOME exercises I perform throughout the week)
I usually do these before school instead of after due to lack of time.
Please also take this seriously, as I am working to reach my full potential while doing what I love most. Thank you.