Off Season Running Program - Track

Offseason Running Preparation for Track

To help our athletes be better prepared for the upcoming track season, Coach Lorenzen has put together the following program. Remember that some running is better than none. So, if you can't do the whole program do as much as you can. This should help reduce injuries as well as the new shoes.

Warm Up This should be 5 - 8 minutes long.
•Begin by walking 3 - 4 minutes and slowly speed up to a slow jog by the end of the 4 minutes.
•Stop and do some stretching
•Do 10 steps walking on your heels with the toes up x 2.
•Do 10 steps walking on your toes with the heels up x 2.
Work Out Try and do the following 3 to 4 times per week. (Remember that twice or once is better than none.) The schedule is from Runners Worldmagazine and should only take about 30 minutes.
Week --- Run/Walk Ratio
1 ------ Two minutes running/four minutes walking 2 ------ Three minutes running/three minutes walking 3 ------ Four minutes running/two minutes walking 4 ------ Five minutes running/three minutes walking 5 ------ Seven minutes running/three minutes walking 6 ------ Eight minutes running/two minutes walking 7 ------ Nine minutes running/one minute walking 8 ------ Thirteen minutes running/two minutes walking 9 ------ Fourteen minutes running/one minute walking 10 ----- Run the whole 30 minutes
Cool Down This should take about 5 to 8 minutes
Do the warm up in reverse.