Pre-Season Training for Middle Distance (800m- 3000m)
Includes: Easy Running, Plyo Drills, Tempo Intervals.
*You must have completed a current Fall cross country season or have a base of 30 miles per week prior to starting this schedule.
*Use the Running Calculator in the “Tools” section of the website to find your accurate training paces.
Day 1 (Sunday Preferred)
– Endurance Run (Start with 45:00 and add 5:00 every week until you reach 1 hour and then maintain an EZ pace). Follow run with 4 x 30 second quick strides.
– Stretching
Day 2
– 3 Mile Run
– 8 x 20 second ACCELERATIONS + Plyo Drills
– Strength/Core Training (See the Sheet that Sonja Sent)
Day 3
– Easy Run of 30:00 (add 5:00 to this run each week).
– Stretching
Day 4 (Wednesday)
Progression Run: 35:00 Run where every 5:00 you pick up the pace a little bit. Start at your easy pace and keep progressing until you finish at your 5k race pace.
Day 5
– 3 Mile Run
– 8 x 20 second ACCELERATIONS + Plyo Drills
– Strength/Core Training
Day 6
– OFF or Cross-Train (Biking, Swimming, Elliptical) for 30:00
Day 7
– Local 5k Race for a Steady-State run effort OR
– 1 Mile EZ + 5 x 4:00 at Tempo Interval Pace with 1:00 EZ Between. Finish with 1 Mile
– Cool Down.
– Plyo Drills and Strength/Core Training