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2011 Ed Erichson by Bob Kopac

Coach's Corner - 2009 Group Workouts

Workout for August 26

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: 4-8 x 800 meters at interval pace with a 400 meter recovery jog

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. 2 x 2 miles at threshold pace with a 2-3 minute recovery

 

 

Workout for August 18

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: 3-5 x 5 minutes at interval pace with a 3-4 minute recovery jog

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. 3-4 x 1 mile at threshold pace with a 1-2 minute recovery.

 

 

Workout for August 11

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: 800 meters at interval pace, 3-4 minute recovery, 3-5 x 400 meters at repetition pace with a 400 meter jog recovery, 4-6 x 200 meters at repetition pace with a 200 meter recovery jog

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. 3-4 miles at threshold pace, you can do this in the middle of a 5-7 mile run.

 

Workout for August 4

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: 3–5 X 4 minutes at interval pace with a 3-4 minute recovery jog.

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. Short hill workout: Using a hill similar to the one we use at the track (it should take you about 12-20 seconds to run up it) do 6-10 hill repeats at a good effort. Not 100%, but pretty close.

 

Workout for July 28

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: {2 x 200, 2 x 400, 600, 800, 600, 2 x 400, 2 x 200} the 200s and 400s are at repetition pace and the 600s and 800s are at interval pace. Jog 200 after the 200s and jog 400 after everything else.

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. 3 – 4 x 1 mile at threshold pace, take a maximum of 2 minutes recovery (1 minute is ideal) between the miles.

 

Workout for July 21

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: Three minutes at threshold pace

Part 3: This is a workout similar to one we did a couple of weeks ago, just a bit tougher. This one is hollow 1400s: 2 – 4 X {1000 meters at interval pace, 100 meter jog, 400 meters at repetition pace, jog 500 meters recovery}

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. One day: 6 - 8 X 1:20 - 1:30 hill repeats. Find a hill that is not too steep and not too gradual. What does that mean?? It is a hill that you should feel like you have to work a bit harder than running on flat ground, but not so steep that you can't run up it. Jog back down and take enough recovery so that you are fully ready for the next hill. If the hill takes longer than 1:30, stop when you get to that amount of time. Once you time the first one, you don't need to time the rest of them, just run to the same spot on the hill you reached the first time. Make sure you do a good warm-up and cool-down with this workout!

 

Workout for July 14

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: {400, 600, 800, 800, 600, 400} at interval pace with a 400 meter recovery jog; 4 x 200 meters at repetition pace with a 200 meter recovery jog.

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. 3 miles at threshold pace, make sure you do a good warm-up and cool-down. You can put this in the middle of a 6-7 mile run and use the first part as warm-up, do the threshold and then cool-down to get the total distance.

 

Workout for July 7

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: 800 meters at threshold pace

Part 3: This is a workout I call “Hollow 1000s”. 3-5 X {800 meters at interval pace, 100 meter recovery jog, 200 meters at repetition pace} with a 400 meter jog before doing the next “hollow 1000”. It’s called a “hollow 1000” because it’s 1000 meters with that recovery jog 100 meter hole in the middle.

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. Short hill workout: Using a hill similar to the one we use at the track (it should take you about 12-20 seconds to run up it) do 6-10 hill repeats at a good effort. Not 100%, but pretty close.

 

Workout for June 30

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: Three minutes at threshold pace

Part 3: 3-5 X 5 minutes at interval pace with a 400 meter recovery jog

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. 2 x 2 miles at threshold pace with a 4 minute recovery

 

Workout for June 23

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: Three minutes at threshold pace

Part 3: 6-12 X 400 meters at repetition pace with a 400 meter recovery jog

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
4. One day: 6 - 8 X 1:20 - 1:30 hill repeats. Find a hill that is not too steep and not too gradual. What does that mean?? It is a hill that you should feel like you have to work a bit harder than running on flat ground, but not so steep that you can't run up it. Jog back down and take enough recovery so that you are fully ready for the next hill. If the hill takes longer than 1:30, stop when you get to that amount of time. Once you time the first one, you don't need to time the rest of them, just run to the same spot on the hill you reached the first time. Make sure you do a good warm-up and cool-down with this workout!

 June 16, 2009

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: Three minutes at threshold pace

Part 3:

Group A (Everyone with a Vdot 46 and above): 1200 meters, 1000 meters, 800 meters at interval pace with a 400 meter recovery jog; 4 x 400 meters at repetition pace with a 400 meter recovery jog

Group B (Everyone with a Vdot of 37-45): 1000 meters, 1000 meters, 800 meters at interval pace with a 400 meter recovery jog; 3-4 X 400 meters at repetition pace with a 400 meter recovery jog.

Group C (Everyone with a Vdot below 37): 3 X 800 meters at interval pace with a 400 meter recovery jog, 3-4 X 400 meters at repetition pace with a 400 meter recovery jog.

Homework

  1.  Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
  4. 3 miles at threshold pace, make sure you do a good warm-up and cool-down. You can put this in the middle of a 6-7 mile run and use the first part as warm-up, do the threshold and then cool-down to get the total distance.

June 9, 2008

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area to go over the workout plan.

Part 1: Two laps of jog the turns, stride the straights.

Part 2: Three minutes at threshold pace

Part 3: 2-4 sets of 5 x 200 meters at rep pace. Take a 100 meter jog between each 200 with a 400 meter jog between the sets.

Homework

  1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
  4.  Short hill workout: Using a hill similar to the one we use at the track (it should take you about 12-20 seconds to run up it) do 6-10 hill repeats at a good effort. Not 100%, but pretty close.

 

June 2, 2009

Get in a good warm-up and stretch and be ready for workout at 6:30. Meet at high jump area.

Part 1:Two laps of jog the turns, stride the straights.

Part 2: Four minutes at threshold pace

Part 3: 3-6 X 5 minutes at interval pace with a 3 minute recovery

Cool-down

Homework

  1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
  4.  One day: 6 - 8 X 1:20 - 1:30 hill repeats. Find a hill that is not too steep and not too gradual. What does that mean?? It is a hill that you should feel like you have to work a bit harder than running on flat ground, but not so steep that you can't run up it. Jog back down and take enough recovery so that you are fully ready for the next hill. If the hill takes longer than 1:30, stop when you get to that amount of time. Once you time the first one, you don't need to time the rest of them, just run to the same spot on the hill you reached the first time. Make sure you do a good warm-up and cool-down with this workout!

May 26, 2009

Part 1:Two laps of jog the turns, stride the straights.

Part 2: 1000 meters at threshold pace, take enough recovery to be ready for part 3.

Part 3: 1 or 2 X {400, 600, 800 meters} at interval pace with a recovery equal to the time of each interval.

Part 4: 4 x 200 meters at repetition pace with a 200 meter recovery jog

Cool-down

Homework

  1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
  4. 3-4 x 6 minutes at threshold pace with a 2 minute recovery.

May, 19, 2009

  1. Warm-up and stretch on your own.  Be at high jump area and ready to start workout by 6:30.
  2. Two laps of jog the turns, stride the straights.
  3. Part 1: 1000 meters at threshold pace, take enough recovery to be ready for part 2.
  4. Part 2: 3-6 X 800 meters at interval pace, take a recovery that is about equal to the time of your interval. Chart with times will be provided.
  5. Cool-down

Homework

1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx 2. Two days do 2 sets of 2 each (40 meters) of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards 3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant 4. Short hill workout: Using a hill similar to the one we use at the track (it should take you about 12-20 seconds to run up it) do 6-10 hill repeats at a good effort. Not 100%, but pretty close.

May 12, 2009

  1. Warm-up on your own.
  2. Stretch on your own. No formal group stretch.
  3. Everyone should be done with their stretching and be at the high jump area at 6:45 to be ready to go over the workout instructions and start the workout.
  4. Workout: 1. Two laps of jog the turns, stride the straights. We did one lap of these at last weeks practice. 1000 meters at threshold pace. Check the attached chart for your 400 m pace and what your total time for 1000 meters should be. For the rookies, 1000 meters is 2 1/2 laps. Jog slowly back to the starting line to take a 3 minute recovery. 
  5.  10 X 400 meters (one lap) at Interval pace. Check the attached chart for your time for these 400s. Jog/walk a 3 minute recovery with your group. Start the next 400 at the nearest 100 meter line on the track. Do at least 6. Don't try to run these faster than the time on the chart. They should not be done at full speed. This is about the pace you can run a 5K race, so at 400 meters at a time it should be fairly comfortable. 
  6.  Do at least a mile cool-down when you are done with the 400s.

Homework

  1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters)of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
  4.  One day: 6 - 8 X 1:20 - 1:30 hill repeats. Find a hill that is not too steep and not too gradual. What does that mean?? It is a hill that you should feel like you have to work a bit harder than running on flat ground, but not so steep that you can't run up it. Jog back down and take enough recovery so that you are fully ready for the next hill. If the hill takes longer than 1:30, stop when you get to that amount of time. Once you time the first one, you don't need to time the rest of them, just run to the same spot on the hill you reached the first time. Make sure you do a good warm-up and cool-down with this workout!

May 5, 2009

  1. Warm-up
  2. Stretch
  3. Core strength exercises
  4. Plyometric drills
  5. 2-4 X 6 minutes at Threshold pace with a 1-2 minute recovery
  6. 3 hills
  7. Cool down Homework

Homework

  1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters)of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant
  4.  One day: two eight -minute runs at the threshold pace we used at the practice. Try to get a feel for the effort you ran on the track. Take a 3 minute break between the runs.

April 28, 2009

  1. Warm-up until 6:15
  2. Group stretch at 6:15
  3. Group core strengthe exercises
  4. Workout: 3-5 X 5 minutes at threshold pace with a 2-3 minute recovery
  5. 3 x hill 6. Cool-down

Homework

  1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx
  2. Two days do 2 sets of 2 each (40 meters)of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards
  3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant (smile)
  4. One day: 2 seven minute runs at the threshold pace we used at the practice. Try to get a feel for the effort you ran on the track. Take a 3 minute break between the runs.

April 21, 2009 Practice

  1. Warm-up until 6:15
  2. Group stretch at 6:15
  3. Group core strength exercises
  4. Workout: 3-5 X 4 minutes at threshold pace with 2-3 minute recovery
  5. 3 x hill 6. Cool-down

Homework

 1. Practice the stretching exercises. Do them after your runs this week. They are on the MHRRC website here: http://www.mhrrc.org/MHRRCTraining/stretching.aspx 2. Two days do 2 sets of 2 each (40 meters)of the plyometric drills we did:  Skips, high knees, butt kicks, braids, backwards 3. Two days do 2 sets of the core strength exercises: crunches, on back with hips up, front plank, side plank, fire hydrant (smile) 4. One day: 2 six minute runs at the threshold pace we used at the practice. Try to get a feel for the effort you ran on the track. Take a 3 minute break between the runs.

April 14, 2009 Practice

  1. Warm-up until 6:15
  2. Explanation of good pre and post-workout routine
  3. Group stretch with explanations and demonstrations
  4. Core strength exercises with explanations and demonstrations Plyometric drills with explanations and demonstrations
  5. Explanation of workout. Charts will be provided to look up your individual pace for the workout We will all start the workout at the same time.
  6. Workout is 3 x 5 minutes at threshold pace with a three minute recovery. 3 - 4 hill runs up the grassy hill near the track Cool-down Optional stretch

Home work:

  1. Practice the stretching exercises after your runs this week.
  2. Two days do 2 each (40 meters) of the plyometric drills we did - skips, high knees, butt kicks, braids, backwards
  3. Two days do the core strength exercises - crunches, on back with hips up, front plank, side plank, fire hydrant
  4. One day: 2 five minute runs at the threshold pace we used at practice. Try to get a feel for the effort you ran on the track. Take a 3 minute recovery between the threshold runs.

 

 2009 Bridge Fever River Run by Bob Kopac