╨╧рб▒с>■ <>■ ; ье┴7 Ё┐лbjbjUU 07|7|л l▐▐▐▐▐▐▐ЄККККЦlЄ╓2!!!UWWWWWW$! (#|{▐!!!!{┐▐▐Р┐┐┐!▓▐▐U┐!U┐ ┐▀Vї@▐▐╣р┼юЎD┼ЄШ К╙j5╣Ьж0╓Axд#=Вд#╣┐ЄЄ▐▐▐▐┘ Track and Field Spring 2005 Ms Buccieri Long Distance Training Schedule This training schedule is to be used by the long distance track athletes. The Tuesday, Wednesday team practices are mapped out here, most importantly you will be given a THIRD weekly workout that MUST be followed on your own. I strongly encourage you to workout with another team member from either school or home. This is not simply a recommended workout; you must be running at least three to four times a week. Week Tuesday Wednesday Additional Workout April 4th BUILD WEEK Volume-Warm-up -Distance (1.5,3,5km) -Stretch / core-Warm-up -Distance (1.5,3, 5km) -Stretch / core-Distance Run (3 to 5 km) -Stretch / Core April 11th BUILD WEEK Volume-Warm-up -Distance (1.5,3,5km) -Stretch / core-Warm-up -Distance (1.5,3, 5km) -Stretch / core-Distance Run (3 to 5 km) -Stretch / Core April 18th RECOVERY WEEK TEMPO-Warm-up -Tempo Run (see Workout sheet) -Stretch / core-Warm-up -Tempo Run (see Workout sheet) -Stretch / core -Tempo Run (see Workout sheet) -Stretch / coreAPRIL 25th BUILD WEEK Interval-Warm-up -Interval -Stretch / core-Warm-up -Interval -Stretch / core-Fartlek Run (see Workout sheet) -Stretch / coreMay 2nd BUILD WEEK Interval-Warm-up -Interval -Stretch / core-Warm-up -Interval -Stretch / core-Fartlek Run (see Workout sheet) -Stretch / coreMay 9th RECOVERY WEEK TEMPO-Warm-up -YASSO 800s (See Workout sheet) -Stretch / core-Warm-up --YASSO 800s (See Workout sheet) -Stretch / core -Tempo Run (See Workout sheet) -Stretch / coreMay 16th BUILD WEEK Ladder-Warm-up -Ladder -Stretch / core-Warm-up -Ladder -Stretch / core-Fartlek Run (see Workout sheet) -Stretch / coreMay 23rd BUILD WEEK Ladder-Warm-up -Ladder -Stretch / core-Warm-up -Ladder -Stretch / core-Fartlek Run (see Workout sheet) -Stretch / coreMay 30th RECOVERY WEEK Fartleck/Tempo-Warm-up -Step down fartlek (See Workout sheet) -Stretch / core-Warm-up -Step down fartlek (See Workout sheet) -Stretch / core -Tempo Run (See Workout sheet) -Stretch / core Track and Field Run Workouts Spring 2005 Ms Buccieri Long Distance Runs Warm Ups: AТs = traveling knee lifts BТs = traveling knee lifts with kick CТs = traveling butt kicks Other warm ups = traveling side jumping jacks, traveling side crossovers, bounding GOOD WORKOUTS THAT WE WIL BE USING THIS SEASON: Tempo rum = a 20-25 minute run (or 20-25 minute segment of a longer run) done at 20-30 seconds slower than race pace. This improves your running efficiency and enables you to race without accumulating a lot of lactic acid. Fartleck run = not just a dirty word! This is a speed workout in which you alternate running fast and slow according to how you feel (use corners of the tracl or lamp posts on the road as you marker) Yasso 800s = classic workout of 8x800 meters at your race pace with 2 minutes of moving recovery between repeats. Step Down Fartleck = Try running hard for 5, 4, 5, 3, and 1 minute burts with equal amounts of easy running for recovery. As your fartleck segments shorten, pick up the pace accordingly. As your fitness improves, increase the length of the first segment (up to 10 minutes) while keeping the rest of the 4, 3, 2, 1, series. 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