In March, run 7 miles per day and run one long run of 10 miles one day a week. In April and May, run 8 miles per day and one long run of 10 miles one day a week. Three weeks before the Championship race, run one long run every other week. At minimum, run one long run every two weeks.
Workouts for the remainder of March and two weeks in April:
Workout #1
16 x 100’s in 14 seconds
Workout #2
16 x 200’s in 29 seconds
Workout #3
12 x 200’s in 27 seconds
Workout #4
6 x 400’s in 60 seconds
Workout #5
4 x 400’s in 58 seconds
Workout #6
4 x 600’s in 1:35
Alternate speed and distance workouts with three sessions of speed work per week. Begin with workout #6, then workout #5, then #4, etc. When you complete workout #1, start over again with #6. It might take you two weeks to complete cycles #1 through #6 with three workouts each week. Weight train three days per week after speed work throughout the season.
When you compete, the day of the race is the same as one day of speed work. This means that if you have one meet you will have two sessions of speed work in that week. If you have two meets in one week, you will have one speed session of speed work in that week.
In March, the total miles per day should equal 7. When you are doing speed work and it the mileage is less than 7 miles, add mileage before the workout and mileage after the workout to equal 7 miles.
Workouts from mid-April through the season:
Workout #1
10 x 100’s in 13 seconds
Workout #2
12 x 200’s in 27 seconds
Workout #3
3 x 400’s in 57 seconds
Workout #4
3 x 600’s in 1:32 – 1:35
Follow the same format as above.
If you can run the 4 x 400 in competition, do so at each opportunity, even when you are tired. The purpose is to develop lactic acid tolerance.
At the start of the race, remember to go out with good speed. Try to run as even as you can throughout the race. Run the first 400 in 58 seconds and maintain pace. Do not set the pace. Let someone else do it and save your kick for the end of the race. Position yourself on the outside edge of the lead runner. Run the shortest distance. Do not run in the second or third lanes. As you prepare for the finish, it's guts and glory, mom, apple pie, the flag and all that you hold near and dear to your heart.
Keep us posted on your progress.
Coach Payan
www.CoachesEducation.com