December Training Schedule- 800-3200m

Ann Richards School Track & Field Training Plan: 800 – 3200

  • As of this week, start tracking your mileage. The goal is for varsity to be running 30-40 miles per week (mpw) and JV to be running 20-30 mpw. Add mileage gradually. 10% increase per week is a good rule of thumb but other variables are in play so I’d like to discuss mileage with each runner one on one.
  • Long runs (LR) are vital. If you can’t come to Saturday practice, get your LR on Sunday. If you can’t run either day, do a LR during the week. LRs will be 4-6 miles in December.
  • The goal this first month is to build your aerobic base. We will do that with hill repeats, fartlek (speed play), tempo runs, and long runs.
  • Tuesdays and Thursdays we will be in the weight room after our short EZ runs. They are as important as anything we do on the track.
  • Completing your workouts during winter break is vital to your season. Your competitors are going to be working hard, and so should you, if you want to be in the conversation come April.

Tracking Your Mileage / Workouts

Keeping a running log helps you as the athlete hold yourself accountable, be able to look back at the work you’ve done over the season (confidence booster!), and see what your teammates are doing. It helps your coach understand where you are in your training and be able to coach you better.

  1. Download the Strava App and create an account
  2. Go to and join the team
  3. If you have a GPS watch:
    Connect your watch to strava by following these instructions:
    Ask for help if you’re having issues and I’ll gladly help you with it.
  4. If you do not have a GPS watch:
    Add your run by hitting the + button on the bottom right of your app, then “Manual Activity.”
  5. Name your run (EZ, 4 mile tempo, 6 x 1000 etc.) and add any useful information such as “felt great,” “had a hard time on the last rep,” “didn’t sleep well.” It’s useful for you and your coaches too.

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