Preseason Training for Swain Distance Runners

Team,

Welcome to yet another attempt at an online portal for all things running related at Swain.

This one looks like it displays tables properly, which will make it much more valuable for posting training schedules and the like.

Below are our preseason training schedules leading up to the start of the official track season in mid-February. Keep in mind that as of now, practices will be every Monday and Thursday after school, with us carpooling down to Deep Creek or up the Road to Nowhere whenever possible.

Schedules are divided up by my usual Levels System. However, since many people are at different places in their training, here's what the levels mean at the moment:

Level 1 - Haven't run all winter. Ready to start.

Level 2 - Have run barely if at all, but a little more experienced and ready for slightly higher mileage.

Level 3 - Was a Level 2 or 3 during cross country and have followed the winter workouts.

Level 4 - Was a Level 3 or 4 during cross country and have followed the winter workouts.

Note: Right now there is no difference between the Level 3 and Level 4 schedules, but Level 3s have the option of dropping a small amount of mileage each week.

With that said, here are the training schedules for the rest of this winter:

Level 1

	Mon	Tues	Wed	Thurs	Fri	Sat
Jan 6	Off	Off	Off	2-3 miles Easy	3 miles Easy	3 miles Easy (8-9 miles)
Jan 13	3 miles Easy	Off	3 miles Easy	4 miles Long run	3 miles Easy	3 miles Easy (16 miles)
Jan 20	4 miles Easy	3 miles Easy	4 miles Easy	5 miles Long run	3 miles Easy	3 miles Easy (22 miles)
Jan 27	4 miles Easy 4 x 100m strides	3 miles Easy	4 miles Easy	5 miles Long run	3 miles Easy	3 miles Easy (22 miles)
Feb 3	4 miles 10 minute tempo run	3 miles Easy	4 miles Easy	5-6 miles Long run	3 miles Easy	4 miles Easy (23-24 miles)
Feb 10	4 miles 4 x 400m hill repeats	3 miles Easy	4 miles Easy	5-6 miles Long run	4 miles Easy	4 miles Easy (24-25 miles)

 Level 2

	Mon	Tues	Wed	Thurs	Fri	Sat
Jan 6	Off	Off	Off	3 miles Easy	4 miles Easy	3 miles Easy (10 miles)
Jan 13	3 miles Easy	Off	4 miles Easy	5 miles Long run	4 miles Easy	3 miles Easy (19 miles)
Jan 20	4 miles Easy	3 miles Easy	4 miles Easy	5 miles Long run	4 miles Easy	4 miles Easy (24 miles)
Jan 27	4 miles Easy 4 x 100m strides	4 miles Easy	4 miles Easy	6 miles Long run	3 miles Easy	4 miles Easy (25 miles)
Feb 3	4 miles 10-15 minute tempo run	4 miles Easy	4 miles Easy	6 miles Long run	3 miles Easy	4 miles Easy (25 miles)
Feb 10	5 miles 6 x 400m hill repeats	4 miles Easy	4 miles Easy	6 miles Long run	4 miles Easy	4 miles Easy (27 miles)

Levels 3-4

	Mon	Tues	Wed	Thurs	Fri	Sat
Jan 6	Off	3-4 miles	4 miles	5 miles Easy	4 miles Easy	5 miles Easy (21-22 miles)
Jan 13	5 miles Easy	4 miles Easy	5 miles Easy	7 miles Long run	5 miles Easy	5 miles Easy (31 miles)
Jan 20	5 miles 2-mile tempo run	4 miles Easy	5 miles Easy	7 miles Long run	5 miles Easy	5 miles Easy (31 miles)
Jan 27	6 miles 4-mile steady-state run (gentle tempo)	4 miles Easy	5 miles	8 miles Long run	5 miles Easy	6 miles Easy (34 miles)
Feb 3	6 miles 15-20 minute tempo	4 miles Easy	5 miles Easy	8 miles Long run	5 miles Easy	6 miles Easy (34 miles)
Feb 10	7 miles 8 x 400m hill repeats	5 miles Easy	5 miles Easy	8-9 miles Long run	5 miles Easy	5 miles Easy (35-36 miles)