Transition week workouts for Endurance runners

Winter track carryover athletes

Monday-Volume 45
Tuesday-
800 runners 4x200@r w/ 1 min, 6x400@R w/ 2min, 4x200@r w/ 1 min 2 miles@E
Weighted Lift
1600/3200 runners 6x1000@ I pace w/2min recovery 2 miles @ e
Weighted lift
Wed-Volume 45w/striders Iso posterior lift and medball
Thursday-Threshold 4 miles
Friday-Volume 40 Weighted Lift
Saturday- Long run 60+Min
Sunday-off

Everyday-
 warm up on track (except long run)
Pillars

post run
Abs- your choice (i would focus on plank abs 2 or 3 of the days)


Returning to running in spring or new runners

Volume all week
30-45 min
Striders on mon/wed/friday 6x diagonals across soccer field


Everyday-
 warm up on track (except long run)
Pillars

post run
Abs- your choice (i would focus on plank abs 2 or 3 of the days)