13 Week Training Schedule

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13 Week Training Schedule

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13 Week Training Schedule

Aerobicworkouts

Aerobic w/Lactate

Anaerobicworkouts

Speed Development

Races

13 Week Training ScheduleWeeks one through six

Aerobicworkouts

Aerobic w/Lactate

Anaerobicworkouts RacesSpeed

Development

13 Week Training ScheduleWeeks seven through ten

Aerobicworkouts

Aerobic w/Lactate

Anaerobicworkouts RacesSpeed

Development

13 Week Training ScheduleWeeks eleven through thirteen

Aerobicworkouts

Aerobic w/Lactate

Anaerobicworkouts RacesSpeed

Development

What does practice look like?

What does practice look like?

Before they start running:

What does practice look like?

•Active Isolated Stretch (rope stretching)

Before they start running:

What does practice look like?

•Active Isolated Stretch (rope stretching)

•Lunge Matrix Warm-up (LM)

Before they start running:

What does practice look like?

•Active Isolated Stretch (rope stretching)

•Lunge Matrix Warm-up (LM)

•Lateral Lunge Warm-up (LL)

Before they start running:

What does practice look like?

•Active Isolated Stretch (rope stretching)

•Lunge Matrix Warm-up (LM)

•Lateral Lunge Warm-up (LL)

•Leg swings from Myrtl

Before they start running:

What does practice look like?

What does practice look like?

Then they go out for 15-20 min...

What does practice look like?

•Skipping forwards (arm circles, then arms across)

Then they go out for 15-20 min...

What does practice look like?

•Skipping forwards (arm circles, then arms across)

•Skipping backwards (arm circles, then arms across)

Then they go out for 15-20 min...

What does practice look like?

•Skipping forwards (arm circles, then arms across)

•Skipping backwards (arm circles, then arms across)

•Lateral Shuffle

Then they go out for 15-20 min...

What does practice look like?

•Skipping forwards (arm circles, then arms across)

•Skipping backwards (arm circles, then arms across)

•Lateral Shuffle

•GS: Single leg squats, wide outs, speed skaters

Then they go out for 15-20 min...

What does practice look like?

•Skipping forwards (arm circles, then arms across)

•Skipping backwards (arm circles, then arms across)

•Lateral Shuffle

•GS: Single leg squats, wide outs, speed skaters

•Backwards running

Then they go out for 15-20 min...

What does practice look like?

•Skipping forwards (arm circles, then arms across)

•Skipping backwards (arm circles, then arms across)

•Lateral Shuffle

•GS: Single leg squats, wide outs, speed skaters

•Backwards running

•A-skip and B-Skip

Then they go out for 15-20 min...

What does practice look like?

What does practice look like?

The run their strides

What does practice look like?

The run their strides

Then some barefoot running?

What does practice look like?

•Then some General Strength and Mobility (GSM)

The run their strides

Then some barefoot running?

What does practice look like?

•Then some General Strength and Mobility (GSM)

•How much? Depends on the day

The run their strides

Then some barefoot running?

What does practice look like?

•Then some General Strength and Mobility (GSM)

•How much? Depends on the day

•Girls can handle a lot of this type of work

The run their strides

Then some barefoot running?

What does practice look like?

•Then some General Strength and Mobility (GSM)

•How much? Depends on the day

•Girls can handle a lot of this type of work

•Most days, be critical of technique, if needed

The run their strides

Then some barefoot running?