NIKE HEARTLAND

TRAINING

Endurance Runs:

1st Year- 40'

2nd Year-45'

3&4th Year- 50'

 

Long Runs:

1st Year- 60'

2nd Year- 70'

3&4th Year- 80'

 

WORKOUTS (11/8 - 11/14) 

Mon 11/8= Endurance + Speed

  • Endurance Run

  • 5x8s Hill Sprints

Tue 11/9= Sharpening Workout (Fill up Endurance (LT) one last time and some quick 200's to get some pop in the legs) 

  • 20' Warm-Up Run

  • Sprint Drills

  • 3x1k @ LT Pace (5k race pace + 20s) w/ 200m walk recovery

    • these shouldn't be "hard" but totally in control; just cruising

  • 3x200m @ Mile-800 Effort w/ 200m walk recovery

  • 1 mile Recovery 

Wed 11/10= Recovery Running

  • 40' Recovery Run

Thu 11/11= Endurance + Speed-Endurance

  • 40' Endurance Run

  • 5x80m @ 800m effort on the turf

Fri 11/12= Off

Sat 11/13

  • Run the Nike Heartland Course + 3x Strides (E-M-H/ 

Sun 11/4

  • Nike Heartland