Below are attachments for our current training block. We are beginning our "pre-season base building phase" Remember, championships are won in the pre-season. Work as a TEAM to achieve OUR goals.
"pre-season base phase" - 5 weeks July 7 to Aug 1o
"early-competition phase" - 4 weeks Aug 11 to Sept 7
"competition phase" - 4 weeks Sept 8 to Oct 5
"championship phase" - 4 weeks Oct 6 to Nov 1
Goal mileages for the next 6 weeks - mileage link
These mileages are simply goals. The idea behind this is to start gradual and build up. It has been proven time and again that more mileage will yield better results, but you should NOT run yourself into injury. If you feel something that is wrong and nagging, take a few days off and tell me immediately. To help avoid injury, always stretch and wear proper footwear. Strength training will also help prevent injury.
Below are our time trial results from the past few years. This is good information to have because you can see how much you have improved (or not) in a few different ways.
time trial results from last 3 years - link here
Lastly, here is a link to our current training pace table. This is a very large and confusing table - the only part YOU need right now is the part right next to your name in the column "recovery run pace". This is the pace per mile that you should keep on your regular runs. You are of course allowed to go faster, but don't run hard every day - you need to recover between runs.
click here for the training pace table
Remember, these training paces are based on your time trial. If you didn't run the time trial, then find somebody near your ability that did and use their pace until the next time trial. If you feel like your goal pace is too slow then run the next time trial faster!
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