December Training Schedule- 400m

Ann Richards School Track & Field Training Plan: 400m
December

Mileage during December should be roughly 10 -15 miles per week (mpw), which you can break into 2 – 3 miles, 5 days a week.

The goal this first month is to build your aerobic base. We will do that with hill repeats, fartlek (speed play), tempo runs, and a weekly overdistance track workout.

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

Tracking mileage is not as important for runners competing in the 400. But a running log is a good way to keep yourself accountable, be able to look back and see the amazing work you’ve done throughout the season, and of course, see what your teammates are doing.

Download the Strava App and create an account

Go to https://www.strava.com/clubs/arstf and join the team

If you have a GPS watch:
Connect your watch to strava by following these instructions:
https://support.strava.com/hc/en-us/articles/223297187-How-to-get-your-Activities-to-Strava
Ask for help if you’re having issues and I’ll gladly help you with it.

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.”

Mileage during December should be roughly 10 -15 miles per week (mpw), which you can break into 2 – 3 miles, 5 days a week.

The goal this first month is to build your aerobic base. We will do that with hill repeats, fartlek (speed play), tempo runs, and a weekly overdistance track workout.

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

Tracking mileage is not as important for runners competing in the 400. But a running log is a good way to keep yourself accountable, be able to look back and see the amazing work you’ve done throughout the season, and of course, see what your teammates are doing.

Download the Strava App and create an account

Go to https://www.strava.com/clubs/arstf and join the team

If you have a GPS watch:
Connect your watch to strava by following these instructions:
https://support.strava.com/hc/en-us/articles/223297187-How-to-get-your-Activities-to-Strava
Ask for help if you’re having issues and I’ll gladly help you with it.

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.”

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