off-season
It is extremely important for long/ middle distance runners to keep in shape during the off-season. After taking a break after a season of track, athletes should enter their training gradually, running only 3 times a week. It should not be long until these runners are able to train 5 times a week.
Here is an example of what an avid track runner should be doing in the first 3 weeks of his off-season training, versus the last 3 weeks
(First 3 weeks)
Monday –Aerobic Run (4-9 miles), Strides, Abs
Tuesday – Interval Run (Mile Repeats or Hills), Weights, Abs
Wednesday –Tempo Run (3 to 5 miles), Strides, Abs
Thursday – Aerobic Run (4-9 miles), Strides, Abs
Friday – Aerobic Run (4-9 miles), Abs
Saturday –Cross Train or Off
Sunday – Long Run (6-12 miles), Weights, Abs
(Last 3 weeks)
Monday – Long Run (6-10 miles), Abs
Tuesday – Interval Run (Mile Repeats), Strides, Weights, Abs
Wednesday – Threshold Run (Fartlek or Tempo), Strides, Abs
Thursday – Aerobic Run, Strides, Abs
Friday – Aerobic Run, Strides, Abs
Saturday – OFF or Cross Train
Sunday – Aerobic Run, Weights, Abs
Here is an example of what an avid track runner should be doing in the first 3 weeks of his off-season training, versus the last 3 weeks
(First 3 weeks)
Monday –Aerobic Run (4-9 miles), Strides, Abs
Tuesday – Interval Run (Mile Repeats or Hills), Weights, Abs
Wednesday –Tempo Run (3 to 5 miles), Strides, Abs
Thursday – Aerobic Run (4-9 miles), Strides, Abs
Friday – Aerobic Run (4-9 miles), Abs
Saturday –Cross Train or Off
Sunday – Long Run (6-12 miles), Weights, Abs
(Last 3 weeks)
Monday – Long Run (6-10 miles), Abs
Tuesday – Interval Run (Mile Repeats), Strides, Weights, Abs
Wednesday – Threshold Run (Fartlek or Tempo), Strides, Abs
Thursday – Aerobic Run, Strides, Abs
Friday – Aerobic Run, Strides, Abs
Saturday – OFF or Cross Train
Sunday – Aerobic Run, Weights, Abs