April 22 – April 29 10 Minute Run & Distance Line Drills w/Dynamic
DAY WORKOUT POST RUN STRENGTH
Monday UNIONVILLE & SUN VALLEY DUAL MEET EARLY DISMISSAL 1:30 OR AS ANNOUNCED AT UNIONVILLE HIGH SCHOOL BUSSES DEPART 1:50 MEET STARTS 3:30 Tuesday DISTANCE: RESISTANCE BANDS 30 MIN EASY ACTIVE RECOVERY RUN CORE & STRETCH/YOGA MID-DISTANCE: 30 MIN EASY ACTIVE RECOVERY RUN Wednesday DISTANCE: RESISTANCE BANDS 10 Min Endurance Run CORE & STRETCH/YOGA 12-15 X 300 R Pace with 100 (2 min) walk/recovery 10 Min Easy Warm down MID-DISTANCE: WITH COACH BROWN Thursday 15 Min Endurance RESISTANCE BANDS 8 X 2 Min I Pace & 1 min jog CORE & STRETCH/YOGA 7.5 Min Endurance 4 X 200 R Pace & 200 Jog 2 X 200 Fast & 200 Jog 10 Min Easy Cool down MID-DISTANCE: WITH COACH BROWN OR TBD Friday DISTANCE: REVIEW LINEUP & PRE-RACE STRETCH 20 MINUTE EASY RUN 2 X 400 100R/100Easy Switch Fast @Ends & Straight – Practice Starts Practice Relay Exchanges with your relays MID-DISTANCE: o SAME AS DISTANCE Saturday UNIONVILLE INVITATIONAL BUSSES LEAVE @ 7:30 AM MEET STARTS @ 9:00 AM AT UNIONVILLE HIGH SCHOOL
Sunday Rest & Recovery
RPE Daniels’ Pace Aerobic Description Time you Training Zone Pace Letter Effort can spend 1 None Watching TV 2 Walking All Day 3 Jog Jg Easy Comfortable, Many 30-45% breathing a little, Hours maybe light sweat after a while 4 Endurance E Light Feels good, A Few Mitochondrial 45-55% sweating a bit, Hours & Capillary carry on Development conversation without a lot of effort 5 Marathon M A Little Hard Not as A few Same as 55-65% comfortable, Hours above & sweating, can Confidence still talk relatively easily 6 Tempo T6 Comfortably Hard Can still talk but 60 Min Eliminating 65-79% don’t really want lactic acid as it to, regular 10k+ Race Pace builds up, less breathing, sweating effectively 7 Critical T7 Hard More grunting 30-40 Min Lactic Acid Velocity CV 80-87% Aerobic than talking, System more labored Effort (building breathing, full 5K-10k Race Pace sweat. tolerance) Look forward to Start VO2 Sys finish (low risk) 8 Interval I Very Hard Can’t talk – 100% Around 11 Aerobic 88-95% Aerobic focused on Minutes Threshold running, very Effort Lactic Acid hard effort 3200 Race Pace builds quickly VO2 System 9 Repeat R 800/1600 Race Pace Distance racing Less than VO2 Max pace 95-100% Aerobic pace, maximum 3-4 Efficiency aerobic effort Effort Minutes 10 Sprinting >100% Oxygen, who < 30 100% needs oxygen?!? second Anaerobic