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 9/14:
Today’s run is a 5 mile “progressive run”. Start out with the first mile nice and easy – relaxed pace. The second mile should be a little faster – then the third mile should be an even faster pace – followed by the fourth mile almost all out. The fifth mile is back to nice and easy for your recovery.
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Tuesday 9/15:
Telephone Pole Fartleks
Today’s workout helps you get ready to change your pace throughout a run. Find a route with telephone poles today. After a good warmup, you’ll alternate paces between nice and easy for a distance of 3 telephone poles; followed by a good hard, uptempo run for 2 telephone poles. Your total run should last 30 minutes.
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Wednesday 9/16:
Today’s run is 75 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 9/17:
Today’s workout is called a Ladder. You can either climb up the ladder, climb down the ladder and/or do both. You’ll be climbing up the ladder first with intervals of 400m, 800m, 1200m – and then climb down the ladder with 1200m, 800m, 400m. Recovery is 2 minutes between each interval. Can you keep the same pace going up as well as coming down? How does this workout prepare you for your race?
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Friday 9/18:
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 9/19: 5k Race
Today would be your 5th 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 9/20: 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/