MEPHAM DISTANCE TRAINING PLAN (SPRING TRACK WEEK 2)
- Coach Alfano
- Mar 10, 2018
- 1 min read
Monday, March 12:
Warm-up: 2-miles/drills/dynamic stretch
Workout: 8x400@ mile race pace [Girls - 80-85/Boys - 65-70] (200-meter recovery jog after each)
Cool-down: 1-mile jog/stretch out
Tuesday, March 13:
Warm-up: 2-miles/drills/dynamic stretch
Workout: 8 x Flying 30's (Jog 10 meters - Sprint 30 meters) (4-minutes recovery after each)
Cool-down: 4-miles/stretch out
Wednesday, March 14:
Recovery day - 45-minutes easy
Thursday, March 15:
Warm-up: 2-miles/drills/dynamic stretch
Workout: 600-500-400-300-200 (3-minutes recovery after each)
Cool-down: 1-mile jog/stretch out
Friday, March 16:
Recovery day - 30-minutes easy
Saturday, March 17:
Warm-up: 2-miles/drills/dynamic stretch
Workout: 4 x 1000-meters @ mile race pace (400-meter recovery jog after each)
Cool-down: 1-mile jog/stretch out
Sunday, March 18 - 3-mile easy run/stretch out
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