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Mid Season

Jim Boughton - Dubuque Senior
Typical Mid-Season Week (mid-Sept.)
Monday:        good warm-up, veterans do a 5 mile hilly run, start with 800 race pace, work up-hills on run, finish with 800 race pace.
                    All non-stop.  Rookies do 5 to 8 x 1 minute run/1 minute jog at race pace.
Tuesday:       3 to 6 miles, 4 x 100 stride, 5 minute jog
Wednesday:  1 mile jog, stretch, 4 x 100 stride, 1 x 200, 2 - 4 mile easy run.
Thursday:      MEET
Friday:          Long run. Rookies - 5 to 8 miles, Vets 8 to 12 miles.

 

Scott Conway - Bettendorf
Mid Season:
Monday:        6 to 7 miles easy last 10 to 15 minutes up tempo.
Tuesday:       16 x 400's at race pace with 400 jog recovery.
Wednesday:  4 miles moderate.
Thursday:      Fartlek 2 x 30 seconds, 2 x 1 minute, 2 x 1.5 minutes, 2 x 2 minutes, 2 x 2.5,
                    2 x 3 minutes with the same amount to half as much as the interval for rest. 
                    (depends on how hard the week has been).
Friday:          4 miles moderate.
Saturday:      16 x 400's.
Sunday:        Off or run 4 miles on own.

The Next week:
Monday:        6 to 7 miles easy last 10 to 15 minutes up tempo.
Tuesday:       Fartlek 2 x 30 seconds, 2 x 1 minute, 2 x 1.5 minutes, 2 x 2 minutes, 2 x 2.5,
                    2 x 3 minutes with the same amount to half as much as the interval for rest. 
                    (depends on how hard the week has been).
Wednesday:  5 miles moderate.
Thursday:      16 x 400's at race pace with 400 jog recovery.
Friday:           5 miles moderate.
Saturday:       Fartlek 2 x 30 seconds, 2 x 1 minute, 2 x 1.5 minutes, 2 x 2 minutes, 2 x 2.5,
                     2 x 3 minutes with the same amount to half as much as the interval for rest.
                     (depends on how hard the week has been).
Sunday:         Off or run 5 miles on own.

For the Farleks, I vary them according to what I want.
Sometimes I'll have them go up to 4 minutes.

 

Kevin Kearney - South Winneshiek
These are workouts that my boy's teams have done over the past two or three seasons.
Our girls do virtually the same thing, although pace and total mileage are adjusted to some degree.

Week Four:
Monday:        Up-tempo or build-up run of 3-5 miles on hills. Weights
Tuesday:       Threshold Intervals on Track. 800-1200-1200-1200-800.  Threshold pace for 17:30 5k runner is 90 second 400 pace.  
                    Recovery is 1 MINUTE ONLY! If done at proper pace, the first couple are easy,
                    but the last two are manageable but difficult.
Wednesday:  Easy run 3 to 5 miles. Weights
Thursday:      1st Meet
Friday:          Long run. 6 to 9 miles. Weights
Saturday:      45 minute run. 1st 20 easy, next 20 up-tempo, 5 easy. On hills
Sunday:        OFF

 

Timm Lamb - Ft. Madison
Much of what we do depends on the meet schedule.
Typically it may look like this:
2 interval workouts a week (one maybe the meet) - usually they are longer types like 1000, 800, 600, or ladder workouts
Friday will include a long hill workout of running 4 miles with 6 to 8 hills included in the run
Weekends are 4 to 6 miles for endurance.

 

Randy Fahr - Eldora New Providence
During our second 3 week phase we start the transition from base to stamina, but really it is a blend of the two. We are still trying to build mileage. We have 4 or 5 meets that we use as training tools and experimenting with race tactics and plans. By the 6th week we will reach a mileage of about 25 miles per week for varsity girls and low 30’s for varsity boys on the average. We continue threshold training, and start to monitor our weekly long distance runs for the desired pace of about 1 to 1.5 minutes per mile slower than race pace. Our longest runs of the year occur near the end of this phase, which is about 7 miles for girls and 8 to 10 for boys. We start to do strides at the end of practice most nights about the 5th week. We also start to blend intervals and reps during this time. Our reps are mostly 800’s and 1200’s on the
course with a 1:2 or 1:1 run to recovery at race pace early working up to goal pace later.

 

Glenn Daniels - Indianola
This week fell after we had just had meets on Thursday and Sturday against major competition, and we wouldn't be racing until the Thursday after this week.
Sunday:        Rest (meet on Sat., long drive home)
Monday:        Varsity: easy 7 mile run, kids set pace
                    JV: 5 mile run
Tuesday:       2 mile Warm up to track
                    endless relay 400s each man does min of 6, max of 8
                    2 mile Warm down to HS
Wednesday:  40 min easy run
Thursday:      30 min easy run (tomorrow is killer workout)
Friday:          We call this workout the Surge, kids dread it, but relish the feeling of beating it in the end.
                    1 1/2 mile Warmup to track
                    400m at race pace - 1 min rest
                    400m at race pace - 1 min rest
                    500m at race pace - walk off track to street
                    15 min hard on the streets (this is the emphasis of the workout, we challenge kids with how far other athletes have gone)
                    walk back on to track
                    400m - as fast as before - 1 min rest
                    400m - as fast as before - 1 min rest
                    500m - better than before - collapse
 

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