The first ever Nolensville speed training begins in less than one week!! To be more specific, the first speed training session is next Monday, June 14th at 6am. Each session will be held at the track on Rocky Fork that circles the football and baseball fields. As far as the actual workouts are concerned, a typical Monday will go something like this:
6:00 - 6:10 (warmup) - slow easy running/jogging

6:10 - 6:15 (dynamic drills) - 3 or 4 specific drills to get your body ready for the workout

6:15 - 6:20 (workout review) - review the workout followed by strides (a couple of faster runs on the straightaway to get your heart rate up and ready for the workout).

6:20 - 6:50 (speed session workout) - workouts will change each week and the # of intervals/repeats you do will be divided into an intermediate and advanced group based on the amount of your weekly mileage.

6:50 - 6:55 (cool-down/stretching) - slow easy run/jog followed by stretching.

In order to become a faster runner you need to teach your body what "faster" feels like. However, there has to be some structure behind the paces that you are running. For that reason we will have three different paces that will be featured in the workouts we will be doing. We will have a "F" pace, "R" pace, and "I" pace. We will be going over all of these in greater detail at the first session. However, the first step is to determine your paces.

A one mile time trial will be performed during the first week. This time will be used to determine all three of your paces. This will need to be run at about 95% effort level and is a great way to get the speed session off on the right foot (no pun intended). The only thing you will need are running shoes and a stop watch.

For the record, the training program we will be using is the same one that I participate in every Tuesday morning at CPA. It is sponsored by Fleet Feet and coached by Mark Miller (head coach of the CPA Cross Country team). I have had great results using this program and I am sure that you will reap the same benefits!! If you do not see an improvement in your overall speed and fitness level at the end of this program then I will buy you a margarita (or beverage of your choice :) )

If you have any questions, please feel free to shoot me an e-mail ( This e-mail address is being protected from spambots. You need JavaScript enabled to view it ).

Happy Trails,

Scott

Comments (0)

Subscribe to this comment's feed

Comment	smaller | bigger
Name
Email
Write the displayed characters
Subscribe via email (registered users only) I have read and agree to the Terms of Usage.
	Add Comment