CTC Training Plan
2021-2022
(AK Championships on 29Apr2022)
March 17th: 3K warm-up; 7K run: Alex - 3:09 per K; Fridah - 3:24 / K. 3K cool down. Foam rolling x 20 minutes after run. Stretching x 20 minutes after foam rolling. Afternoon: Core work x 20 minutes.
March 18th: EASY DAY. 30 minutes walk. 20 minutes jogging. Foam rolling x 20 minutes after run. Stretching x 20 minutes after foam rolling. Afternoon: Core work x 20 minutes.
March 19th: Speed 1. 1500m Pace workout. 70 minute warm-up: EXACTLY like a track meet + 6 minutes ply work. 3K jog when finished with speed workout. Foam rolling x 20 minutes after run. Stretching x 20 minutes after foam rolling. Afternoon: Core work x 20 minutes. Please remember, you have decided to be a professional runner. Days like today prepare you for race day. I wish you success!!
20 minute slow jog in evening.
March 20th: Recovery: 15 minutes walk. 35 minutes jogging. Foam rolling x 20 minutes after run. Stretching x 20 minutes after foam rolling. Afternoon: Core work x 20 minutes. Sprint technique drills x 15 minutes in afternoon.
March 21: 3K warm up and drills. 5x800m (2:10 for Alex; 2:25 for Fridah). 2:10 minute SLOW jogging rest between each rep. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 20 minutes. Sprint Technique Drills x 25 minutes in afternoon.
March 22: 45 minutes walking. Stretching immediately after walk x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Push Up Test - we need GREAT results. Video please. Sprint Technique Drills x 25 minutes in afternoon.
March 23: 70 minute warm-up: EXACTLY like a track meet + 6 minutes plyo work. 3K jog when finished with speed workout.
600m MAXIMUM EFFORT. FULL SPEED!! Do NOT run slow because you know you have other work! Video please. 13 minute walking rest. 300m x 3. Alex: 41.0 Fridah: 48.0; 2 minutes walking between each 300m. Stretching immediately after walk x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core work x 20 minutes.