The email I sent to the SCU women's team for the season. We started late, so the workouts are cut short.
See also, the Special K workout.
Here's the season workout progression for the season I talked about at practice on Tuesday. We'll miss the last month of the workout (we should have started at the beginning of the year), but we'll still benefit greatly from starting now (like HUGE benefits!). The workouts become hard to the end, but the results are WAAAAAAY worth it.
There are three workouts a week, which should be done on days when we don't practice. If you can, run these in the morning (running in the morning will train your body to be ready to move in the morning at tournaments), though DOING the workout is more important than doing the workout in the morning.
The three workouts are: straight sprints, shuttle sprints and "long" distance running. I've put days in the workout (Monday, Wednesday, Saturday), but you should adjust the days to what works best for you.
IF YOU MISS A WORKOUT (travel, illness, finals, spring break, they happen), run a make up workout as soon as you can (within a few days of the scheduled day). If you cannot do a workout at all, skip the workout and continue with the schedule. If you skip two workouts in a row, don't skip the week, redo it.
IF YOU NEED MOTIVATION, lean on your teammates! Encourage each other. The team grows stronger as the individual teammates grow stronger! Failing that (bah, that will never happen, so I can make this offer...), send me an email. If I'm in town, I'll head down and run with you.
The straight sprints consist of multiples of 20m, 40m, 50m and 90m sprints. For each of these, sprint down as hard as you can. These are 95% sprints, not jogs, not runs, but SPRINTS! After ending the sprint, immediately turn around and jog back to the starting cone. This is a good jog, lift your knees, use your arms. When you're back at the starting cone, start your rest time.
For the shuttle workouts, there are three types of runs: a stinker, a stinkette and a suicide (or I of pain, if you use that term). These runs are done so that you can FINISH the workout. You want to run as hard as you can (start the first ones at 70% in the beginning so that your final run's 100% time is the same as your first run's 70% time). Concentrate on form on the stops and starts.
For this workout, put markers (cones) at 0, 5m, 10m, 15m, 20m, 25m and 50 m.
Start at the 0 cone, sprint 50m out and back 3 times in a row for a total of 300 m. If you are feeling really ambitious, do this in under 1 minute 5 seconds. Rest one and a half minutes afterwards. On the last one, pick up the 50m cone.
Start at the 0 cone, sprint to the 25m cone and back 6 times in a row for a total of 300 m. If you are feeling really ambitious, do this in under 1 minute 10 seconds. Rest one and a half minutes afterwards.
Start at the 0 cone, run 5m out and back, then increase to running 10m and back, 15m and back, 20m and back, and 25m out and back. Rest 25 seconds afterwards.
The workout schedule, 2/11/08 - late April
2/11/08 Monday 7x20, 5x40, 3x50, 3x90 2/13/08 Wednesday 1 stinker, 2 stinkettes, 3 suicides 2/16/08 Saturday 2 mile run 2/18/08 Monday 7x20, 5x40, 3x50, 3x90 2/20/08 Wednesday 1 stinker, 2 stinkettes, 3 suicides 2/23/08 Saturday 2 mile run 2/25/08 Monday 7x20, 5x40, 4x50, 4x90 2/27/08 Wednesday 1 stinker, 2 stinkettes, 4 suicides 3/01/08 Saturday 2.5 mile run 3/03/08 Monday 8x20, 6x40, 4x50, 4x90 3/05/08 Wednesday 1 stinker, 2 stinkettes, 4 suicides 3/08/08 Saturday 2.5 mile run 3/10/08 Monday 8x20, 6x40, 4x50, 4x90 3/12/08 Wednesday 1 stinker, 2 stinkettes, 4 suicides 3/16/08 Saturday 2.5 mile run 3/17/08 Monday 8x20, 6x40, 4x50, 4x90 3/19/08 Wednesday 1 stinker, 3 stinkettes, 5 suicides 3/22/08 Saturday 3 mile run 3/24/08 Monday 9x20, 7x40, 5x50, 5x90 3/26/08 Wednesday 1 stinker, 3 stinkettes, 5 suicides 3/29/08 Saturday 3 mile run 3/31/08 Monday 9x20, 7x40, 5x50, 5x90 4/2/08 Wednesday 1 stinker, 3 stinkettes, 5 suicides 4/5/08 Saturday 3 mile run 4/7/08 Monday 10x20, 8x40, 5x50, 5x90 4/9/08 Wednesday 1.5 stinkers, 3 stinkettes, 5 suicides 4/12/08 Saturday *sectionals 3 mile run 4/14/08 Monday 10x20, 8x40, 6x50, 6x90 4/16/08 Wednesday 1.5 stinkers, 3 stinkettes, 5 suicides 4/19/08 Saturday 3 mile run
Regionals are April 26-27. Plan on attending Regionals (we made it last year!).
4/21/08 Monday 12x20, 8x40, 6x50, 6x90 4/23/08 Wednesday 1.5 stinkers, 3 stinkettes, 6 suicides 4/26/08 Saturday *Regionals 3 mile run 4/28/08 Monday 14x20, 9x40, 7x50, 7x90
If you want the rest of the workout (what I'll be running, since my season starts in April), the rest of the workout is:
4/30/08 Wednesday 2 stinkers, 4 stinkettes, 6 suicides 5/03/08 Saturday 3 mile run 5/05/08 Monday 14x20, 9x40, 7x50, 7x90 5/07/08 Wednesday 2 stinkers, 4 stinkettes, 7 suicides 5/10/08 Saturday 3 mile run 5/12/08 Monday 16x20, 10x40, 8x50, 8x90 5/14/08 Wednesday 2 stinkers, 4 stinkettes, 7 suicides 5/17/08 Saturday 3 mile run
Maintenance: repeat or increase the last week, as needed. The maximum runs should be:
20x20, 15x40, 10x50, 10x90 4 stinkers, 6 stinkettes, 10 suicides