Winter Running

Winter Running

Due to MSHSAA rules, we are in our DEAD WEEK before practice begins Monday, March 2nd! This does not mean you cannot run, but Coach Collier will not be able to have an organized practice. You are more than welcome to get together and run as a group.

Get primed and ready to go for a successful Track & Field season!

Tiger PRIDE!!!

Check back into this site daily as winter weather is unpredictable! 

Week 12 (February 24-March 1) [DEAD WEEK]

Boys
- 3-4 runs of 38-42 min. easy (approx. 5-5.5 miles)
- 1 LSD (long steady distance) run of 68-76 min. (approx. 9-10 miles)
- 6x50m Hill Sprints + Strength Training
- 1 Aerobic Workout:
     *800m Athletes: 4x800m@2mi pace // 400m@1mi pace
     *1600m Athletes: 4x1K@5K pace // 800m@2mi pace
     *3200m Athletes: 4x1.2K@10K pace // 1K@5K pace

Girls
- 3-4 runs of 30-34 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 58-66 min. (approx. 7-8 miles)
- 6x50m Hill Sprints + Strength Training
- 1 Aerobic Workout:
     *800m Athletes: 4x800m@2mi pace // 400m@1mi pace
     *1600m Athletes: 4x1K@5K pace // 800m@2mi pace
     *3200m Athletes: 4x1.2K@10K pace // 1K@5K pace

**Be sure to get a good warm-up before your runs and a good warm-down afterwards.
**Alternate abs and hip drills at the conclusion of these runs.

Week 11 (February 17-23)

Boys
- 3-4 runs of 38-42 min. easy (approx. 5-5.5 miles)
- 1 LSD (long steady distance) run of 60-68 min. (approx. 8-9 miles)
- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 5x800m@2mi pace // 5x70m@200m pace
     *1600m Athletes: 5x1K@5K pace // 5x120m@400m pace
     *3200m Athletes: 5x1.2K@10K pace // 5x220m@800m pace

Girls
- 3-4 runs of 30-34 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 50-58 min. (approx. 6-7 miles)

- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 5x800m@2mi pace // 5x70m@200m pace
     *1600m Athletes: 5x1K@5K pace // 5x120m@400m pace
     *3200m Athletes: 5x1.2K@10K pace // 5x220m@800m pace

Week 10 (February 10-16)

Boys
- 3-4 runs of 38-42 min. easy (approx. 5-5.5 miles)
- 1 LSD (long steady distance) run of 50-60 min. (approx. 7-8 miles)
- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 4x800m@2mi pace // 4x70m@200m pace
     *1600m Athletes: 4x1K@5K pace // 4x120m@400m pace
     *3200m Athletes: 4x1.2K@10K pace // 4x220m@800m pace

Girls
- 3-4 runs of 30-34 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 42-50 min. (approx. 5-6 miles)

- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 4x800m@2mi pace // 4x70m@200m pace
     *1600m Athletes: 4x1K@5K pace // 4x120m@400m pace
     *3200m Athletes: 4x1.2K@10K pace // 4x220m@800m pace

Week 9 (February 3-9)

Boys
- 3-4 runs of 38-42 min. easy (approx. 5-5.5 miles)
- 1 LSD (long steady distance) run of 60-68 min. (approx. 8-9 miles)
- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 4x800m@2mi pace // 4x70m@200m pace
     *1600m Athletes: 4x1K@5K pace // 4x120m@400m pace
     *3200m Athletes: 4x1.2K@10K pace // 4x220m@800m pace

Girls
- 3-4 runs of 30-34 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 50-58 min. (approx. 6-7 miles)

- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 4x800m@2mi pace // 4x70m@200m pace
     *1600m Athletes: 4x1K@5K pace // 4x120m@400m pace
     *3200m Athletes: 4x1.2K@10K pace // 4x220m@800m pace


Week 8 (January 27-February 2)

Boys
- 3-4 runs of 38-42 min. easy (approx. 5-5.5 miles)
- 1 LSD (long steady distance) run of 50-60 min. (approx. 7-8 miles)
- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 3x800m@2mi pace // 3x70m@200m pace
     *1600m Athletes: 3x1K@5K pace // 3x120m@400m pace
     *3200m Athletes: 3x1.2K@10K pace // 3x220m@800m pace

Girls
- 3-4 runs of 30-34 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 42-50 min. (approx. 5-6 miles)

- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 3x800m@2mi pace // 3x70m@200m pace
     *1600m Athletes: 3x1K@5K pace // 3x120m@400m pace
     *3200m Athletes: 3x1.2K@10K pace // 3x220m@800m pace


Week 7 (January 20-26)

Boys
- 3-4 runs of 30-32 min. easy (approx. 4-4.5 miles)
- 1 LSD (long steady distance) run of 45-50 min. (approx. 6-7 miles)
- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 3x800m@2mi pace // 3x70m@200m pace
     *1600m Athletes: 3x1K@5K pace // 3x120m@400m pace
     *3200m Athletes: 3x1.2K@10K pace // 3x220m@800m pace

Girls
- 3-4 runs of 20-25 min. easy (approx. 2.5-3 miles)
- 1 LSD (long steady distance) run of 40-42 min. (approx. 4.5-5 miles)

- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 3x800m@2mi pace // 3x70m@200m pace
     *1600m Athletes: 3x1K@5K pace // 3x120m@400m pace
     *3200m Athletes: 3x1.2K@10K pace // 3x220m@800m pace


Week 6 (January 13-19)

Boys
- 3-4 runs of 38-42 min. easy (approx. 5-5.5 miles)
- 1 LSD (long steady distance) run of 50-60 min. (approx. 7-8 miles)
- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 2x800m@2mi pace // 2x70m@200m pace
     *1600m Athletes: 2x1K@5K pace // 2x120m@400m pace
     *3200m Athletes: 2x1.2K@10K pace // 2x220m@800m pace

Girls
- 3-4 runs of 30-34 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 42-50 min. (approx. 5-6 miles)

- 1 Aerobic Workout & 1 Speed Workout (*Do these workouts on different days & get an adequate warm-up and cool down):
     *800m Athletes: 2x800m@2mi pace // 2x70m@200m pace
     *1600m Athletes: 2x1K@5K pace // 2x120m@400m pace
     *3200m Athletes: 2x1.2K@10K pace // 2x220m@800m pace


Week 5 (January 6-12)

Boys
- 4-5 runs of 30-32 min. easy (approx. 4-4.5 miles)
- 1 LSD (long steady distance) run of 45-50 min. (approx. 6-7 miles)

Girls
- 4-5 runs of 20-25 min. easy (approx. 2.5-3 miles)
- 1 LSD (long steady distance) run of 40-42 min. (approx. 4.5-5 miles)


Week 4 (December 30-January 5)

Boys
- 4-5 runs of 25-30 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 45-50 min. (approx. 6-7 miles)
- 1 cross training session

Girls
- 4-5 runs of 25-30 min. easy (approx. 3-3.5 miles)
- 1 LSD (long steady distance) run of 35-40 min. (approx. 4-5 miles)
- 1 cross training session


Week 3 (December 23-29)

Boys
- 4-5 runs of 25-30 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 45-50 min. (approx. 6-7 miles)
- 1 cross training session

Girls
- 4-5 runs of 20-25 min. easy (approx. 2.5-3 miles)
- 1 LSD (long steady distance) run of 35-40 min. (approx. 4-5 miles)
- 1 cross training session


Week 2 (December 16-22)

Boys
- 3-4 runs of 25-30 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 40-48 min. (approx. 5-6 miles)
- 2 cross training sessions

Girls
- 3-4 runs of 20-25 min. easy (approx. 2.5-3 miles)
- 1 LSD (long steady distance) run of 32-35 min. (approx. 4 miles)
- 2 cross training sessions

Week 1 (December 9-15)

Boys
- 3 runs of 25-30 min. easy (approx. 3.5-4 miles)
- 1 LSD (long steady distance) run of 40-48 min. (approx. 5-6 miles)
- 2-3 cross training sessions

Girls
- 3 runs of 20-25 min. easy (approx. 2.5-3 miles)
- 1 LSD (long steady distance) run of 32-35 min. (approx. 4 miles)
- 2-3 cross training sessions