Example Strength schedule in addition to running:
(WEIGHT TRAINING CAN BE INCLUDED BUT DISCUSS WITH COACH)
Monday: MYRTL and 5 minutes of Planking Workout
Tues: Core X or 10 minutes of core exercises
Wed: MYRTL and extra stretching
Thurs: Core H or 10 minutes of core exercises
Fri: MYRTL and extra stretching
Saturday: 10 minute Planking workout (include Kangaroos, Fire Hydrants, Shoulder Taps, Pushups)
Sunday: light stretching here and there during the rest day
MYRTL
MYRTL CHECKLIST: (perform on both sides)
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Clams
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Lateral Leg Lift (neutral)
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Lateral Leg Lift (toe up)
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Lateral Leg Lift (toe down)
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Donkey Kicks
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Donkey Whips
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Fire Hydrant
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Knee Circle Forward
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Knee Circle Backward
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Hurdle Trail Leg Forward
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Hurdle Trail Leg Backward
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Lateral Leg Swing
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Linear Leg Swing
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Linear Leg Swing, Knee Bent
Lunge Matrix:
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Front Lunge: 5 reps per leg
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Front Lunge w/Twist: 5 reps per leg
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Side Lunge: 5 reps per leg
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Reverse Lunge: 5 reps per leg
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Back and to the Side: 5 reps per leg
HOW TO INCREASE PERFORMANCE!
Healthier and stronger athletes are more successful than those who do not train with this emphasis. For example, biomechanical speed work makes a huge difference for running economy and can prevent injuries by fixing posture and strengthening the correct muscles. Without this development, athletes are at much higher risk for injuries and interruptions to their activity. Throughout training, there are no magic workouts, rather a greater variety and emphasis of specific strengths lead to better outcomes long term. Everything you adapt to strategically prepares you for your next goal!
Training Examples:
(Coach will teach you how to do these. You will need appropriate amounts of running on an individual basis. Email or speak to coach at practice if you have questions: coachputnam85@gmail.com
December-January Training
Middle Distance Training- February/March
