Winter Training Mileage Goals

Distance training throughout the winter months, prior to the spring Track & Field season, is a critical in order for an athlete to excel and reach personal athletic goals.  The biggest deterrent for runners (and getting in miles)  is obviously the Minnesota Winter season.  The key to BEATING THE WINTER SEASON is to reach out to your team mates as motivational training partners, taking advantage of indoor aerobic/conditioning opportunities, and simply dressing/adjusting to winter running.  Winter or NOT...the need for off season training does NOT go into hibernation!  Whether you are looking to simply "get into shape" or you are trying to complete as a TOP athletes, pounding out the WINTER MILES is the ONLY way you are going to improve.  Below you will find a basic classification/training structure designed with specific track athletes/events in mind.  Any athlete that "puts in the time" will see HUGE gains by making the commitment to find a Mile Per Week GOAL they are comfortable with.    Don't know where to start?  Well, sounds like its time to drop your coaches an email/text message and simply ask! (That's what were here for)  MPW = Miles Per Week.

Questions? Don't know where to start? Confused? Need more direction in the off-season?  Well first off, you are probably NOT alone, and there is HELP out there if you want it! Did you know that Waconia has  Running Club and this club has a coach? YEP...Please reach out to Waconia Running Club Coach Jim Winkels for more information. 
                                              Coach Jim Winkels = waconiarunningclub@gmail.com

Note: the time period between XC State Championship (November) and the start of the MN State HS Track & Field season (March) is a "Hands off" period for all Head and Assistant  running Coaches.  This means that our regular IN SEASON Distance coaching staff is not allowed to work directly with, track mileage, or give specific "day to day" training programs for specific athletes.

GROUP A

Athlete Type: 400 & 800 Track Specialists (Soccer Players/Mid-Distance Sprinters)

Goal: develop a fitness level for 400 to 800 track distance events

Notes:
1) Mileage Goal = 180+ miles
2) Prescribed/Guided Mid-Distance Sprint Workouts
3) Weight Training is the MAJORITY of Winter Preparation (3 days per week)
4) 2 Distance type workouts per week (2 to 5 miles)
5) 2 Sprint Focused Training Sessions per Week ex/ 200 repeats
6) Group will NOT be running 1600 & 3200 in Varsity events

Healthy/Balanced 3 Month Pre-Season Mileage Structure:
Week #1 – 10 miles
Week #2 – 12 miles
Week #3 – 14 miles
Week #4 - 13
Week # 5 – 15
Week # 6 – 17
Week # 7 – 15
Week # 8  – 17
Week # 9 – 20
Week # 10 – 15
Week # 11 – 20
Week # 12 – 22
Week #13 – IN SEASON Team Practice Begins

Typical Week:
Sun – Off
Mon – Sprint Technique Session ex/ 400 Repeats
Tues – Recovery/Conversation Pace Run : 2/3 miles
Wed –  Cross Training Day
Thurs – Sprint Technique Session ex/ indoor Speed Trainer
Fri – Recovery/Conversation Pace Run 2/3 miles w/ strides
Sat – Cross Training & Short Repeats ex/ 40’s
**HUGE emphasis on Strength Training 3 days per week

Group B

Athlete Type: 800 & 1600 Track Specialists (XC Athletes/Mid-Distance)

Goal: develop a fitness level and mileage base for ALL Distance events

Notes:
1) Mileage Goal = 300+ miles (25+ miles per week)
2) Prescribed/Guided Mid-Distance Sprint Workouts
3) Weight Training is a MUST (at least 2 days per week)
4) 3 Distance Focused Events per Week (4 to 5 miles)
5) 1 Sprint Focused Training Sessions per Week ex/ 200 repeats

Healthy/Balanced 3 Month Pre-Season Mileage Structure:
Week #1 – 20 miles
Week #2 – 22 miles
Week #3 – 24 miles
Week #4 - 23
Week # 5 – 25
Week # 6 – 27
Week # 7 – 25
Week # 8  – 27
Week # 9 – 30
Week # 10 – 25
Week # 11 – 30
Week # 12 – 32
Week #13 – IN SEASON Team Practice Begins

Typical Week:
Sun – Off
Mon – Long Run
Tues – Recovery/Conversation Pace Run
Wed – Speed Technique Day (ex/ Long Hill Repeats)
Thus – Cross Training Day
Fri – Tempo Run
Sat – Long Run
**Strength Training 2/3 days per week

Group C

Athlete Type: 1600 & 3200 Track Specialists (Varsity XC Athletes/Distance)

Goal: develop a fitness level and larger mileage base for ALL Distance events

Notes:
1) Mileage Goal = 400+ miles (35+ miles per week)
2) Varsity Level Distance Athletes (XC/1600/3200)
3) Weight Training is a MUST (at least 2 days per week)
4) 5 Distance Focused Training Session per Week

Healthy/Balanced 3 Month Pre-Season Mileage Structure:
Week #1 – 30 miles
Week #2 – 33 miles
Week #3 – 35 miles
Week #4 - 32
Week # 5 – 35
Week # 6 – 37
Week # 7 – 33
Week # 8  – 36
Week # 9 – 38
Week # 10 – 34
Week # 11 – 37
Week # 12 – 40      
Week #13 – IN SEASON Team Practice Begins

Typical Week:
Sun – Off
Mon – Long Run
Tues – Recovery/Conversation Pace Run
Wed – Speed Technique Day (ex/ Long Hill Repeats)
Thurs – Cross Training Day
Fri – Tempo Run
Sat – Long Run
**Strength Training 2/3 days per week

Group D

Athlete Type: Advanced Middle School, Junior Varsity, & Developing Distance Athletes

Goal: develop a fitness level to prepare for the upcoming track season in order to prevent injury and reach personal goals (get yourself into shape)

Notes:
1) Mileage Goal = 100 to 200 miles
2) Weight Training and Body Core Development is Key
3) 3 to 4 Workouts per week
4) Big Focus on simply trying to get in basic shape and implementing a variety of cross-training opportunities throughout the winter months
5) Winter is a tough season to train, so finding a “training buddy” is important to keep motivated
6) It is suggested that you seek out Coach Anderson at the HS weight room to see about any and all lifting/training opportunities

Healthy/Balanced 3 Month Pre-Season Mileage Structure:
Week #1 – 7 miles
Week #2 – 9 miles
Week #3 – 11 miles
Week #4 - 8
Week # 5 – 10
Week # 6 – 12
Week # 7 – 10
Week # 8  – 11
Week # 9 – 13
Week # 10 – 11
Week # 11 – 13
Week # 12 – 15                      
Week #13 – IN Season Team Practice Begins

Typical Week:
Sun – Off
Mon – Long Run
Tues – Recovery/Conversation Pace Run
Wed – Off
Thurs – Cross Training Day
Fri – Recovery/Conversation Pace Run w/ Sprint Repeats
Sat – Choice Day

SPECIAL NOTE: ALL Track Distance athletes WILL be get the opportunity to try ANY and ALL race distances throughout the season...the guide above is to help people understand specialization...our fastest 800 athlete may just come from our Group C athletes! 

CLICK HERE TO DOWNLOAD A PRINTABLE COPY OF THE WINTER TRAINING GUIDE

 

THERE ARE NO MIRACLE IN LONG DISTANCE RUNNING...ONLY HARD WORK - Thulani Sibisi