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VDL Track & Field 2008 Winter Break Workout Plan-Distance


It’s finally Winter break that precious 2.5 weeks that you have been looking forward to all Fall. On top of sleeping in, hanging out with friends, going to the movies, and sleeping in, there are some simple workouts you can do in the span of 30-60 minutes that will provide some base fitness for the upcoming track season. I have broken them down in to Running, Cross Training, and Strength.


Running:

It doesn’t get much simpler than this. This is a great time to be putting in those “base” miles. Base miles provide the foundation for you to do faster event specific training later in the season. Base mileage should be done at an aerobic pace, which means that is feels fairly comfortable and you should be able to hold a conversation…in other words you aren’t struggling! Speaking of conversation, base training is much more enjoyable if you have a training partner or a group. Call some friends, set a time and place, and go for a run. These runs should be anywhere from 15 minutes on the short end to 40 minutes on the long end. Take advantage of the great trails in Folsom and try to stay off the pavement and streets as much as possible. Sprinkle in some hills one day per week. I will be posting some trail suggestions on the web page.

•Do a base run 2-4 times a week (7 day period)


•Once or twice a week do a few strides after your base run. These are 100-150 meter easy strides. They are not all sprints but rather a controlled stride. Do 3-6 with short recovery in between. Do them on dirt or grass if possible


Cross Training:

You will find that I’m a fairly big proponent of cross training, especially in the off seasons. Getting a cross training workout in is always better than completely “blowing off” a workout. If you are injured, soar, or basically just don’t feel like running consider one of these:

Biking: biking is a good cross training workout for runners. Do 30 -60 minutes at a cadence (pace) fast enough to get your heart rate up to the point of a base type run. You can use a road bike, mountain bike, or stationary bike. Mountain biking in particular is a great cross workout. The hills and terrain provide a cardio, strength, and coordination workout. The Folsom Point trail to Browns Ravine is great for both running and mountain biking.

Swimming and Water Running: Pool running and swimming are great for times of injury and just general fatigue. You will need an aqua jogger for water running. If you have a swimming background or just like the water, lap swimming is another great cross training choice.

Other sports and activities: Weather its soccer, basketball, skiing, or snowboarding they all provide a cross training workout. Just try not to ruin your track season with an injury.

Strength & Core Training:


While distance runners don’t need to be “buff”, weight training and core strength exercises are an important part of the early season program. Try to get to a gym at least 2 times per week to complete the exercises below. You don’t need to do these in one session, but can split them up over two sessions:


1.Sit-ups (should do these 2-4 days a week):

•Bicycle- 2 sets of 10-20
•Bent Leg- 2 sets of 10-20
•Leg Lifts- 2 sets of 4-10

2.Push-ups: (should do these 2-4 days a week)

•2-3 sets of 10.

3.Chin-ups: Start with 2 sets as many as you can do without straining. Work up to 3 sets


4.Bar Dips: Start with 2 sets as many as you can do without straining. Work up to 3 sets

5.Dumb Bell Curls: 2-3 sets of 10-20 each arm. This should be very light weight (e.g. 5-10 pounds). Bulk does not aid distance running…at all.

6.Dumb Bell Flies: 2-3 sets of 10-15. Light weight. concentrate on reps and form.

7.Dumb Bell Military Press (overhead): 2-3 sets of 10-15. Light weight. Concentrate on reps and form.

8.Triceps Pull Dows: 2-3 sets of 10-15. Light weight. concentrate on reps and form

9.Leg lifts: 2-3 sets of 10-15. Light weight. Concentrate on reps and form.

10.Hamstring Curls: 2-3 sets of 10-15. Light weight. Concentrate on reps and form.

Lastly try to stretch for a short while after your base runs

Have a great vacation and give me call if you have any questions.


Coach Livingston


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