Weekly Practice Schedule
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last updated on Wednesday, June 12, 2013 05:17 AM

[ Week 10 ]

Footlocker schedule and Off-season conditioning will also be posted throughout the year. It is very important to keep the total overall distance under 35 miles per week... Please see Coach V for specifics. I would very much encourage each runner to get a copy of some books on training theory from me at times. I can be at some practices with you during the winter. You also can ask Coach Anderson or Coach Williams.

Beginning each workout you will do a warm up, drills, abs, stretching and lifting...  Some may find it useful to run at night, in the morning  or with the team.. please keep Coach Williams and Coach Vignolini informed....

Date Workout
10/28 Mon rest
10/29 Tues rest
10/30 Wed rest
10/31 Thurs Run easy for 2-4 miles. Include little to no hills.
11/1 Fri Run easy for 2-4 miles. Include little to no hills.
11/2 Sat Run long easy 3-6 mile run... slow pace
11/3 Sun rest
11/4 Mon run 2-4 miles with hills.  
11/5 Tues Speed... repeat run 5-8 fast 400m runs at 70 for boys or 80-90 for girls 
11/6 Wed easy run of 3-5 miles few to no hills. 
11/7 Thurs speed - Fartlek pacing Run easy 5 min, faster 3 min, fastest 1 min then walk 1 min. Repeat for about 4-5 times. Note: do not rest between each change. (Coach V may be there till 4:40pm.. see me)
11/8 Fri run an easy 2-3 miles some hills. (Coach V may be there till 4:40pm.. see me)
11/9 Sat 5K run at Dowd YMCA... Cost is 20$ before 11/9 or 25$ that day... Check out at WWW.runchatlotte.com  (Coach V will run this, so please be there and finish fast so you can carry me to my car :)
11/10 Sun rest
11/11 Mon speed.. run ladder (100, 150, 200, 250, 300, 350, 400, 450...) possibly back down. Try to keep the pace about 80% (Coach V can be there till 4:40pm.. see me)
11/12 Tues Long Slow distance - 3-6 mile run with some hills.
11/13 Wed Speed... repeat 800m runs.  about 90%.. do from 3-6 times.. Boys target is 2:35, Girls target is 3:05.. rest between each so that pulse is about 120..(Coach V can be there till 4:40pm.. see me)
11/14 Thurs long distance - run 3-5 miles at a slow place. Include lots of hills.
11/15 Fri rest
11/16 Sat I hope to be able to get to McAlpine to do a loop.... run an hard loop.  Begin at the 1 mile mark and do the last 2 miles hard.. go to the second mile and run a hard finish mile. (I will join you for this...)
11/17 Sun rest
11/18 Mon speed - a 1 mile time trial... after recovery (120bps) then run a 800m run then a 400m run. Do on the track.
11/19 Tues long distance of 2-5 miles on grass only!!!
11/20 Wed Speed - fartlek. Run easy for 3 min, fast for 2 min, easy for 3 min very fast for 1 min and walk for 1 min... repeat 2-4 times. Include lots of hills...
11/21 Thurs rest or east 1-2 mile run
11/22 Fri run easy 2-3 miles
11/23 Sat run an hard loop at McAlpine. Begin at the 1 mile mark and do the last 2 miles hard.. go to the second mile and run a hard finish mile.
11/24 Sun rest
11/25 Mon distance - run a 3-4 mile loop... some hills  (Coach V can be there till 4:40pm.. see me)
11/26 Tues speed.. run 200, 300, 400, 500 and 600 at race pace...  (Coach V can be there till 4:40pm.. see me)
11/27 Wed distance - run a 3-5 mile loop... include many hills  (Coach V can be there .. see me)
11/28 Thur Turkey day run 1-2 miles in the morning
11/29 Fri rest - possibly 1-2 mile easy run
11/30 Sat Meet - Be there !!!  (Coach V will be there. see me)
11/31 Sun rest

I will post some off-season workouts after the meet on the 30th....