Monday 3-11-13
If you are focusing on the 800 meters run a 600 meter time trail (T.T.), focusing on the 1600 meters run a 1200 meter time trail, and focusing on the 3200 meter run a mile and a half. Time trail (T.T.) means run evenly close to your best speed.
After your time trail (T.T.) go run 3 miles (not a jog), come back on the track.
Run all repetitions at mile date pace 1 x 200 w/400 m jog, 1 x 400 w/600 m jog, 1 x 600 w/500 m jog and 1 x 300 w/300m jog.
Boys: Run 4 x 100 17-16-15-14; jog back 100 m after each repetition.
Middle distance runner Jose Penaloza:
1600 4:26; 3200 9:15.
Goal for the 1600 sub 4:20 and 2 mile sub 9:00
Monday, March 11, 2013
Time trail 1 ½ mile;
Run 4 miles;
Run all repetitions at mile date pace (4:28) 66-67/400; 1 x 200 at 33 w/400 m jog, 1 x 400 at 66 w/600 m jog, 1 x 600 1:40 w/500 m jog and 1 x 300 at 50.
Run 4 x 100 17-16-15-14; jog back 100 m after each repetition.
Tuesday and Wednesday: Easy run 8 miles
Thursday: Compete Mile and 800 or 3(4 x 300 at 51-50-49-48 w/100 m jog rest, 400 m between sets)
Friday: Easy run 4 miles
Saturday: Invitational Compete 2 mile. 2 mile Race, because you have to qualify for Arcadia.
Sunday: Long run 10 miles.
Coach Payan
If you are focusing on the 800 meters run a 600 meter time trail (T.T.), focusing on the 1600 meters run a 1200 meter time trail, and focusing on the 3200 meter run a mile and a half. Time trail (T.T.) means run evenly close to your best speed.
After your time trail (T.T.) go run 3 miles (not a jog), come back on the track.
Run all repetitions at mile date pace 1 x 200 w/400 m jog, 1 x 400 w/600 m jog, 1 x 600 w/500 m jog and 1 x 300 w/300m jog.
Boys: Run 4 x 100 17-16-15-14; jog back 100 m after each repetition.
Middle distance runner Jose Penaloza:
1600 4:26; 3200 9:15.
Goal for the 1600 sub 4:20 and 2 mile sub 9:00
Monday, March 11, 2013
Time trail 1 ½ mile;
Run 4 miles;
Run all repetitions at mile date pace (4:28) 66-67/400; 1 x 200 at 33 w/400 m jog, 1 x 400 at 66 w/600 m jog, 1 x 600 1:40 w/500 m jog and 1 x 300 at 50.
Run 4 x 100 17-16-15-14; jog back 100 m after each repetition.
Tuesday and Wednesday: Easy run 8 miles
Thursday: Compete Mile and 800 or 3(4 x 300 at 51-50-49-48 w/100 m jog rest, 400 m between sets)
Friday: Easy run 4 miles
Saturday: Invitational Compete 2 mile. 2 mile Race, because you have to qualify for Arcadia.
Sunday: Long run 10 miles.
Coach Payan