Monday, December 19, 2011

Winter Conditioning Program



To download the Winter Conditioning Program: CLICK HERE

All athletes are encouraged to either participate in a winter sport or remain active this off-season by participating in the Winter Conditioning Program.  For those of you who are not in a winter sport, conditioning will be a vital component to your success this spring.

The following program is designed to take you through the first 9 weeks following the conclusion of the cross country season. The goal of this initial phase is to recover from the previous season and ease back into running. Beginning Week 5 runners will increase the work load with threshold work, strides and fartlek. This will help transition into faster training that will be specialized for your specific event later in the season.

The Winter Conditioning program is flexible and designed with the understanding many of you will be traveling for the holidays and that you may miss a day here and there. If you have to miss a day or start the program later in the month that is ok, the key is to recover and transition into faster training at the start of the season.

This initial phase may have additional weeks of rest as needed (i.e. recovering from injury). Runners may also increase the number of weeks of light running depending on when the athlete ends their season.  Once you start and commit to the program it is imperative that you stick with it. Consistency is the foundation of success.

The program offered here has the sole intent of getting you in shape for Track this spring. It will prepare you for the REAL work that you will be doing in the months ahead. It is imperative that you do not run too fast and choose a pace that represents your current fitness. Training too fast, too soon will lead to a short term benefit. Remember that our training is geared to performing our best in May.

Phase 1 Training Outline:

Week 1 - Complete Rest.
Week 2 - Complete Rest.
Week 3 - Light Running & Cross Training.
Week 4 - Light Running & Cross Training; introduce strides for turnover.

Week 5 - Increased mileage, introduce long run, strides, & some transition threshold work.
Week 6 - Build mileage, long run, strides; introduce threshold & fartlek workout.
Week 7 - Build mileage, long run, fartlek and threshold run. Continue strides for turnover.
Week 8 - Final week of transition training, continue to build.

Week 9 - Recovery Week: reduced volume, intensity; continue strides and drills.

No comments:

Post a Comment