Oakwood Distance Track and Field

Coach David Dobson - Assistant Track Coach (Distance)

186 Maple Avenue     Centerville, OH 45459

937.439.0378 and 937.902.9058

dobsonda@sbcglobal.net

Components of an Off-Season Running Week

I am looking for successful runners to run 5-6 days a week and in some cases 7 days.  On those running days there are particular types of runs that should be included in order to see the best results.

RUNS

1.  Long Run (1 run/week) - This run should be 22%-25% of your weekly mileage and a minimum of 6 miles.  THIS IS A MUST!

2.  Aerobic Development Runs (4-6/week) - This run is a continuous, conversational paced run. 

6 - 8 BUILD-UPS should conclude many of your runs (3-4 per week)

Want some variety?!?!?!?!  Try doing any of these ideas for your Aerobic Development Runs.

* For all of these runs, start by running 1 mile to warm-up and then go right into any of the following and end your run with another mile.

1.  3 minutes FASTER, 2 minutes EASY - repeat 5-8 times

2.  20 minutes of a non-conversational pace

3.  Hills (FASTER uphill, EASY downhill) - repeat for 20-25 minutes

4. Cut down run - normal run but each increment (minute or mile) gets faster so that you are "cutting down" the pace of this continuous run.

ADDITIONAL IDEAS

1.  Ab Circuit

2.  CORE

3.  Hip Flexor Strengthening and Flexibility

4. Lifting

5.  Form Drills

6.  Stretching

Mile Clubs Are Ready To Begin

400 Mile Club

* 60 days (starting Monday, Jan. 11th)

* All runs must be at least 3 miles in length

* All runs must be logged in at www.running2win.com

300 Mile Club

* 60 days (starting Monday, Jan. 11th)

* All runs must be at least 3 miles in length

* All runs must be logged in at www.running2win.com

200 Mile Club

* 60 days (starting Monday, Jan. 11th)

* All runs must be at least 3 miles in length

* All runs must be logged in at www.running2win.com

*** Athletes completing a Mile Club will receive a shirt recognizing their dedication and effort***