The following workouts are intended for a runner that has completed summer training with a good endurance base and is currently putting in a minimum of 20+ miles/week training for a 5km peak race in late October. Please amend the workouts as needed given your current fitness level, and as always contact a coach if you have any questions. If you are new to running, do a combination of running and walking, and gradually increase your mileage by no more than 3-5 miles per week.
Before you begin any running workouts, please be sure that you are cleared to do so by a doctor and have completed all paperwork uploaded to dragonflymax.com. Any running is done at your own risk, on your own, under the safety of supervision of your parents/guardians following all CDC guidelines
Everyday should be made up of 3 parts : Warmup, Workout, Cooldown
Warmup: All workouts should always begin with an active warmup. Begin with a 5-minute easy jog on a flat surface. After the easy jog, go into leg swings - hold onto a fence post and swing one leg at a time forward and back 10 times, then side to side 10 times then like you’re riding a bicycle 10 times. Repeat on your other leg. The key is to loosen your body, all the way from your hips to your knees to your ankles. Next go through a series of dynamic stretches – A Skips, B Skips, High Knees, Butt Kicks, Lunges, Karaoke, etc. See the links at the bottom for more ideas on how to warmup before a workout
Workout: See below for daily workout ideas
Cooldown: Following any workout, be sure to hydrate and refuel. Get in a few strides. Then go for an easy 10-minute run followed by static stretches. Remember your body needs a balanced diet to build muscle. Be sure to get in plenty of vegetables, fruits, protein, carbohydrates, and fluids. Stay away from the sugary sodas and fast foods. See the links at the bottom for more ideas on static stretches and nutrition:
Sample Daily Workouts
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Monday 9/7:
Happy Labor Day. Hope you’re enjoying a nice long weekend. Hopefully you were able to get in a 5k “race” this past weekend. How did it go? What felt strong? What do you need to improve on? Relax today and enjoy being with your family.
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Tuesday 9/8:
Back to the Hills. Hills (both uphill and downhill) are one area of a race where you can mentally win the race. Putting in a little surge during a hill can literally cause your opponents to throw in the towel and give up on trying to catch you. If you can, try to find a nice hill that crests over into a downhill. Take the workout today, charging the uphill, cresting the top of the hill, and allowing your momentum to carry you into the downhill. For instance, Womack Drive (near the Dunwoody Library) has a nice section of “crestable hills.” After a good warmup, get in 8-10 of these hill repeats.
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Wednesday 9/9:
Today’s run is 60 minutes nice and easy. Get in your distance run today. Focus on a smooth comfortable stride with very relaxed breathing.
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Thursday 9/10:
Now that you have a good feel for your race pace, we’re going to try to increase the distance of the interval. Today’s workout is 1000m repeats at goal 5k race pace. Take a full recovery between each interval. Can you keep the same pace for all five intervals?
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Friday 9/11:
Today’s run is “Race Prep”. This is the workout that we do before a competitive race. It’s a chance to get our bodies ready to race the next day. During Race Prep, we complete a total of 2 miles. The first mile is nice and easy before doing a series of strides during the second mile. The second mile alternates with 100m at the stride pace and 100m nice and easy. After completing the workout, we mentally visualize the race the next day. What goals do you having during your 5km tomorrow?
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Saturday 9/12: 5k Race
Today would be your 3rd or 4th race of the season. Map out a 5km course near you and run a timed 5km. How did you do? What felt good? What additional workouts will help you reach your goal? At this point, also start to think about race strategy. How can mentally outlast your opponents? Are you the type of runner that has a consistent pace? Or do you run negative splits? - meaning you start our slower and get faster throughout each mile? Do you go out too fast and empty the tank too early? Or do you still have gas left in the tank at the end of the race? The smarter the runner...the faster the runner.
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Sunday 9/13: Long Easy Run
Take today to get in a nice long easy run. 45-60 minutes.
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Resources:
Dynamic Stretches After the Warmup
https://www.therapeuticassociates.com/athletic-performance/running/dynamic-warm-ups-for-runners/#:~:text=Dynamic%20warm%20ups%20increase%20core,used%20to%20cooldown%20after%20activity.
Static Stretches After the Cooldown
https://www.therapeuticassociates.com/athletic-performance/running/dynamic-warm-ups-for-runners/#:~:text=Dynamic%20warm%20ups%20increase%20core,used%20to%20cooldown%20after%20activity.
Cross Country Nutrition
https://www.runnersworld.com/advanced/a20786302/cross-country-nutrition/