Training for the weeks of March 31st and April 7

Level 1

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Mar 31	5 miles Medium-long run	3 miles Easy 4 x 100m strides	5 miles Meet at Hayesville	4 miles Easy	6 miles 1 x 1200 @ 3200m pace (5:00 rest) 1 x 800 @ 3200m pace (3:00 rest) 2 x 400 @ 1600m pace (2:00 rest) 4 x 200 @ 800m pace (200m jog)	4 miles Easy (27 miles)
Apr 7 Optional Practice (running required)	5 miles 6 x 400m @ 1600m pace (2:00 rest) [If on vacation with no track, do 8 x 1:30 hard/2:00 easy]	3 miles Easy	5 miles Medium-long run	3 miles Easy 4 x 100m strides	3 miles If Racing: 3 miles easy 4 x 100m strides If not racing: 8 x 200m @ 800m pace (200m jog)	4 miles Meet at A.C. Reynolds OR 4 miles easy (29-32 miles)

Level 2

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Mar 31	6 miles Medium-long run	4 miles Easy 4 x 100m strides	6 miles Meet at Hayesville	4 miles Easy	6 miles 1 x 1200 @ 3200m pace (5:00 rest) 1 x 800 @ 3200m pace (3:00 rest) 2 x 400 @ 1600m pace (2:00 rest) 4 x 200 @ 800m pace (200m jog)	5 miles Easy (31 miles)
Apr 7 Optional Practice (running required)	6 miles 8 x 400m @ 1600m pace (2:00 rest) [If on vacation with no track, do 8 x 1:30 hard/2:00 easy]	4 miles Easy	6 miles Medium-long run	4 miles Easy 4 x 100m strides	3-6 miles If Racing: 3-4 miles easy 4 x 100m strides If not racing: 8 x 200m @ 800m pace (200m jog)	5 miles Meet at A.C. Reynolds OR 5 miles easy (28-31 miles)

Levels 3-4

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Mar 31	8 miles Medium-long run	4 miles Easy 4 x 100m strides	6 miles Meet at Hayesville	6 miles Easy	7 miles 1 x 1600 @ 5K pace (5:00 rest) 1 x 1200 @ 3200m pace (5:00 rest) 1 x 800 @ 3200m pace (3:00 rest) 2 x 400 @ 1600m pace (2:00 rest) 4 x 200 @ 800m pace (200m jog)	6 miles Easy (37 miles)
Apr 7 Optional Practice (running required)	7 miles 8-10 x 400m @ 1600m pace (2:00 rest) [If on vacation with no track, do 8-10 x 1:30 hard/2:00 easy]	5 miles Easy	8 miles Medium-long run	5 miles Easy 4 x 100m strides	3-6 miles If Racing: 3-4 miles easy 4 x 100m strides If not racing: 8 x 200m @ 800m pace (200m jog)	6 miles Meet at A.C. Reynolds OR 6 miles easy (34-37 miles)

Distance Runner Training for Weeks of March 17 and 24

Level 1

Mar 17	5 miles Long run	3 miles Easy 4 x 100m strides	5 miles RACE AT ROBBINSVILLE	4 miles Easy	5 miles 6 x 400m @ goal 1600m pace (on the 4:00)	4 miles (26 miles)
Mar 24	5 miles 12-minute tempo (3:00 rest) 4 x 200 (200m jog)	3 miles Easy 4 x 100m strides	4 miles RACE AT HAYESVILLE	4 miles	5 miles 2 x 1600m @ 5K pace (4-5 min rest)	4 miles (25 miles)

Level 2

Mar 17	7 miles Long run	3 miles Easy 4 x 100m strides	5 miles RACE AT ROBBINSVILLE	4 miles Easy	6 miles 8 x 400m @ goal 1600m pace (on the 4:00)	5 miles (30 miles)
Mar 24	6 miles 2-mile tempo (3:00 rest) 4 x 200 (200m jog)	4 miles Easy 4 x 100m strides	5 miles RACE AT HAYESVILLE	4 miles	7 miles 3 x 1600m @ 5K pace (4-5 min rest)	5 miles (31 miles)

Levels 3-4

Mar 17	8-11 miles Long run Last 2 miles medium pace	4 miles Easy 4 x 100m strides	6 miles RACE AT ROBBINSVILLE	5 miles Easy	6 miles 8 x 400m @ goal 1600m pace (on the 4:00)	6-8 miles (35-40 miles)
Mar 24	8 miles 2-mile tempo (3:00 rest) 1-mile tempo (2:00 rest) 4 x 200 (200m jog)	4-5 miles Easy 4 x 100m strides	6 miles RACE AT HAYESVILLE	5-6 miles	7 miles 3 x 1600m @ 5K pace (4-5 min rest)	6-8 miles (36-40 miles)

***REVISED 2014 Track Schedule***

Due to some issues at track stadiums around the conference, this year's schedule was recently revised. Below you will find the most up-to-date, revised schedule for 2014. Please disregard the old schedule.

2014 Swain Track Schedule

Wednesday, March 12                         Meet at Murphy

Friday, March 14                                 Invitational at Franklin

Wednesday, March 19                         Meet at Robbinsville

Wednesday, March 26                         Meet at Hayesville

Wednesday, April 2                             Meet at Swain

Saturday, April 12                               Invitational at A.C. Reynolds (optional)

Wednesday, April 16                           Meet at Robbinsville

Wednesday, April 23                           Conference meet at Cherokee

Saturday, May 3                                   Regional track meet at A.C. Reynolds

Friday, May 9                                      State Championship at N.C. A&T

Training for March 3 and 10

Level 1

Mar 3	4 miles 2 x 5-minute tempo	3 miles Easy	5 miles 1 x 400 ALL OUT 4 x 200m on the track	3 miles Easy	5 miles Long run	3 miles Easy (24 miles)
Mar 10	4 miles 4-5 x 300m hills	3 miles Easy 4 x 100m strides	4 miles MEET @ MURPHY	3 miles Easy	4 miles MEET @ FRANKLIN	3 miles Easy (22 miles)

Level 2

Mar 3	5 miles 15-minute tempo run	4 miles Easy	6 miles 1 x 400 ALL OUT 6 x 200m on the track	4 miles	7 miles Long run	4 miles (30 miles)
Mar 10	5 miles 6 x 300m hills	4 miles Easy 4 x 100m strides	6 miles MEET @ MURPHY	3 miles	6 miles MEET @ FRANKLIN	4 miles (30 miles)

Levels 3-4

Mar 3	7 miles 1 x 15-minute tempo (4:00 rest) 1 x 10-minute tempo	5 miles Easy	6 miles 6 miles 1 x 400 ALL OUT 6 x 200m on the track	5 miles	8-11 miles Long run	6 miles (37-40 miles)
Mar 10	6 miles 8 x 300m hills	5 miles Easy 4 x 100m strides	6 miles MEET @ MURPHY	4 miles	6 miles MEET @ FRANKLIN	6 miles (35-37 miles)

Winter Training Update: February 13th

Team,

Happy early Valentine’s Day, everyone. Hopefully you’ve enjoyed yet another overhyped winter storm. With school now cancelled until Monday, we won’t be able to meet until next week as I leave for the Mercedes Marathon in Birmingham this Friday (race is on Sunday). Starting on Monday at 2:50 p.m., we will meet every day on the track and then carpool to Deep Creek, run on the track, or run from the school depending on what the day calls for.

I realize a winter like this challenges everyone’s motivation, but the fact is that if you want to be good in distance running you have to run almost every single day. You can’t make up time on lost fitness. You all may laugh at my goofy “motivational” texts, but the fact is my job is to make you the best athletes you can possibly be, and I can’t do that if you’re not running every day. Plus, I want you to find the incredible places this sport can take you – that’s only possible if you’re in shape.

With that in mind, here’s our emergency plan of action for the next 3 days. If nothing else, get these miles in and come into Monday’s practice feeling a bit more like a runner, less like a hibernating bear.

Level 1 (Brand new runner or not in shape at all)

Friday: 3-4 miles easy

Saturday: 4-5 miles easy

Sunday: 4-5 miles easy (if not against your faith)

Level 2 (Relatively new runner or just getting in shape)

Friday: 4 miles easy

Saturday: 5-6 miles easy

Sunday: 4-5 miles easy (if not against your faith)

Levels 3-4 (You know who you are)

Friday: 2 mile warm-up/ 20 minutes alternating 1 min fast/1 min slow/ 1 mile cool-down

Saturday: 7-8 miles easy

Sunday: 4-6 miles easy (if not against your faith)