Early Competitive Phase: To maintain previously developed components of High Aerobic, Tempo, 3k, 1500, 800 and 400 speeds, we want to incorporate these speeds consistently within the warm up routines to maintain these systems while we focus more attention to 800m and 1500m specific workouts. Maintain for 8-10 weeks until peak competitive phase.
Warm Up A: (For all speed, 400, 800, or 1500 paced workouts)
20 Min Progressive Run (10min EZ, 5min at High Aerobic, 5 min at Tempo)
1200-1600 of Progressive Ins/outs (3k, 1500, 800)
1 x 150-200 at 1500 pace
1 x 150-200 at 800 pace
1 x 150 acceleration (1500/800/400)
1 x 150 Sprint/Float/Sprint (400/800/400)
Take 5-10 min active stretch/hydrate, then proceed with scheduled workout
Warm Up B: (For 5k, 10k or Tempo Workouts)
25 Min EZ
4 x 80-100m light strides
6-8 x 120m diagonal accelerations (1500/800/400) on grass. Walk across for recovery.
Take 5-10 min active stretch/hydrate, then proceed with scheduled workout