Boys Varsity Track, Girls Varsity Track · ARHS Track Workouts – Mid-Distance


Mid Distance

In preparation for the season athletes should have the following items:

  • Face Mask
  • Running Shoes
  • Stopwatch (wrist worn)
  • Running Shorts/Tights
  • Warm up pants/leggings
  • Running Singlet/T-shirt
  • Warm up jacket/hoodie
  • Water Bottle
  • Hand Towel

Join the Swamp Fox Mids running group on Strava to track your mileage and celebrate new milestones with your teammates. The group is limited to ARHS athletes and coaches so your workouts will be secure.

 

Dynamic Warm up Drills [For use in practice and at meets]

  • Horizontal Arm Swings (forward and backwards)
  • Swimmers (forward and backwards)
  • A-Skips | B-Skips
  • Frankenstein | Lunges
  • Butt Kicks | Walking High Knees
  • Heel-Toe Walk | Scrapers
  • Carioca
  • 50% Speed Run out
  • 75% Speed Run out
  • 100% Sprint Run out

 

Note: ONLY STRETCH AFTER YOU HAVE WARMED UP!!

  • On Workout days you will stretch immediately after your warm up and again after your cooldown.
  • On Long/Recovery Run days you can stretch during or after your run. Stretches executed during your run DO NOT count towards the total time.

 

 

JANUARY (Week 1)

 

(13) Wednesday

New Runners – 20-30 minutes of running + 6x20sec strides

AR Returners – 35-45 mins of running + 8x20sec strides

 

(14) Thursday

New Runners – 20-30 minutes of running + 6x20sec strides

AR Returners – 35-45 mins of running + 8x20sec strides

 

(15) Friday

New Runners – 10 min warmup + 4x (2min fast + 2min slow) + 10min cooldown

AR Returners – 20min warmup + 6x (3min fast + 2min slow) + 15min cooldown

 

(16) Saturday

New Runners – 30 minutes of running + 8x20sec strides

AR Returners – 60 mins of running + 6x20sec strides

 

(17) Sunday

Rest Day – 10 min jog + core exercises (Planks, Situps, Crunches, etc.)

 

JANUARY (Week 2)

 

(18) Monday

New Runners – 10 min warmup +  8x 1min fast w/ 2min rest + 10min cooldown

AR Returners – 15min warmup + 12x 1min fast w/ 2min rest + 15min cooldown

 

(19) Tuesday

New Runners – 20-30 minutes of running + 6x20sec strides

AR Returners – 35-45 mins of running + 8x20sec strides

 

(20) Wednesday

New Runners – 10 min warmup + 5x (2min fast + 2min slow) + 10min cooldown

AR Returners – 20min warmup + 6x (3min fast + 2min slow) + 15min cooldown

 

(21) Thursday

New Runners – 10 min warmup + 2x 1mile w/ 3min rest + 10min cooldown

AR Returners – 15min warmup + 4x 1mile w/ 2min rest + 15min cooldown

 

(22) Friday

New Runners – 20-30 minutes of running + 6x20sec strides

AR Returners – 35-45 mins of running + 8x20sec strides

 

(23) Saturday

New Runners – 30-35 minutes of running + 6x20sec strides

AR Returners – 40-45 mins of running + 8x20sec strides

 

(24) Sunday

Rest Day – 15 min jog + core exercises (Planks, Situps, Crunches, etc.)

 

JANUARY (Week 3)

 

(25) Monday

New Runners – 30-35 minutes of running + 6x20sec strides

AR Returners – 40-45 mins of running + 8x20sec strides

 

(26) Tuesday

New Runners – 10 min warmup + 6x (2min fast + 2min slow) + 10min cooldown

AR Returners – 20min warmup + 6x (3min fast + 2min slow) + 15min cooldown

 

(27) Wednesday

New Runners – 30-35 minutes of running + 6x20sec strides

AR Returners – 40-45 mins of running + 8x20sec strides

 

(28) Thursday

New Runners – 10 min warmup +  8x 1min fast w/ 2min rest + 10min cooldown

AR Returners – 15min warmup + 12x 1min fast w/ 2min rest + 15min cooldown

 

(29) Friday

New Runners – 10 min warmup + 3x 1mile w/ 3min rest + 10min cooldown

AR Returners – 15min warmup + 4x 1mile w/ 2min rest + 15min cooldown

 

(30) Saturday

Rest Day – 15 min jog + core exercises (Planks, Situps, Crunches, etc.)

 

(31) Sunday

Long Run Day

New Runners – 30-45 mins of running

AR Returners – 45-60 mins of running