With the situation as it is now, any running you are getting in is great. Be building your miles, and be improving your pace. Run hard on days you feel good, slower on days when you need to recover. But I know some of you have been asking are there specific workouts you can do. Below are some that you can throw in when you want, or be creative and come up with some of your own. I would also suggest trying to see new areas if you can. Don’t always run the exact same course, vary things. Definitely get some days where the run is hilly, some days flat. But yes please, maintain social distancing!
Tracks are officially closed, so please DO NOT climb fences to get on the track.
These workouts are not just for boys or just for the girls, everyone can be doing these.
1 Pole / 2 Pole: Run hard far one telephone pole, then easy for one pole: hard for two poles, easy for two poles; then go back to one.
1 Minute / 2 Minute: Same as 1 Pole / 2 Pole, except using time for you Fartlek. (Youngsters may want to go 30s / 1 Minute.)
Hill Repeats: Short fairly steep hill repeats are a good strength / speed workout. Hills should be no longer than 45s of time running.
Cooking the Frog: Head out at a reasonable pace, (no piddle farting!) but then on the way back keep increasing the tempo. Allow a mile at the end to cool down.
Rabid Jackalope: After a couple miles of warmup: 8 x 1:00 VERY HARD. 2:00 interval between efforts. A couple of miles cool down after. (This is definitely a hard one.)
Finally for the boys: Here’s a fun challenge for all of you. Since barber shops are closed for now, let’s see who can have the longest hair by the time we get a chance to meet again as a team. I’m working on it, but at 61, my hair just doesn’t grow as fast. – Coach Daniels