Grade 9 Midget Girl 1500m and 3000m High School Outdoor Track Training Schedule
– Road to OFSAA –
Ottawa, Ontario, Canada (January – June, 2015)
Kinburn Track and X-Country Club (KTXC)
Coach: C. Gibson
FREE PREVIEW!
Week 1
Day
Athlete
01/05/15
Monday
20 min. EASY on treadmill + 5 min. cool-down (25 min.)
0.5 Incline
Speed 10.0 = 6:00/km
* NEED to Book Goal Setting Session!
01/06/15
Tuesday
OFF
01/07/15
Wednesday
20 min. EASY on treadmill + 5 min. cool-down (25 min.)
0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
01/08/15
Thursday
20 min. EASY on treadmill + 5 min. cool-down (25 min.)
0.5 Incline
Speed 10.0 = 6:00/km
01/09/15
Friday
OFF
01/10/15
Saturday
*Dome Workouts Start Jan. 17 – check calendar!
20 min. EASY on treadmill + 5 min. cool-down (25 min.)
0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
01/11/15
Sunday
Long Slow Run (LSR)
25 min. EASY on treadmill + 5 min. cool-down (30 min.)
0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine!
Total Time/
Mileage
130 min. / 22 km
0% ↑ (+0 min./0km)
Week 2
Day
Athlete
01/12/15
Monday
20 min. EASY on treadmill + 5 min. cool-down (25 min.) 0.5 Incline
Speed 10.0 = 6:00/km
01/13/15
Tuesday
OFF
01/14/15
Wednesday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
01/15/15
Thursday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
01/16/15
Friday
OFF
01/17/15
Louis Riel Dome
OR
Treadmill at Home
Louis Riel Dome @ 4:00
3x(2x200mR with 200m jog + 1x400mR with 400m jog) OR Treadmill :
5 x 3min. T with 1 min. jog recovery (with 5 min. E warm-up and 5 min. cool
down) 0.5 Incline
Speed = Comfortably Hard
* + stretching routine
01/18/15
Sunday
Long Slow Run (LSR)
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
Total Time/
Mileage
145 min. / 24 km
10% ↑ (+15 min./2.5km)
Week 3
Day
Athlete
01/19/15
Monday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
01/20/15
Tuesday
OFF
01/21/15
Wednesday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
01/22/15
Thursday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
01/23/15
Friday
OFF
01/24/15
Louis Riel Dome
OR
Treadmill at Home
Louis Riel Dome @ 4:00
2x(2x200mR with 200m jog + 1x800mR with 800m jog) OR Treadmill:
20min. T (with 5 min. E warm-up and 5 min. cool down) 0.5 Incline
Speed = Comfortably Hard
* + stretching routine
01/25/15
Sunday
Long Slow Run (LSR)
35 min. EASY on treadmill + 5 min. cool-down (40 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
Total Time/
Mileage
160 min. / 27 km
10% ↑ (+15 min./3km)
Week 4
Day
Athlete
01/26/15
Monday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
01/27/15
Tuesday
OFF
01/28/15
Wednesday
30 min. EASY on treadmill + 5 min. cool-down (35 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
01/29/15
Thursday
25 min. EASY on treadmill + 5 min. cool-down (30 min.) 0.5 Incline
Speed 10.0 = 6:00/km
01/30/15
Friday
Louis Riel Dome
OR
Treadmill at Home
Louis Riel Dome @ 5:00
3x(2x200mR with 200m jog + 1x400mR with 400m jog) OR Treadmill :
6 x 3min. T with 1 min. jog recovery (with 5 min. E warm-up and 5 min. cool
down) 0.5 Incline
Speed = Comfortably Hard
* + stretching routine
35 min. total
01/31/15
Saturday
OFF
02/01/15
Sunday
Long Slow Run (LSR)
40 min. EASY on treadmill + 5 min. cool-down (45 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
Total Time/
Mileage
175 min. / 30 km
10% ↑ (+15 min./3km)
Week 5
Day
Athlete
02/2/15
Monday
30 min. EASY on treadmill + 5 min. cool-down (35 min.) 0.5 Incline
Speed 10.0 = 6:00/km
35 min. total
02/3/15
Tuesday
OFF
02/4/15
Wednesday
30 min. EASY on treadmill + 5 min. cool-down (35 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
35 min. total
02/5/15
Thursday
30 min. EASY on treadmill + 5 min. cool-down (35 min.) 0.5 Incline
Speed 10.0 = 6:00/km
35 min. total
02/6/15
OFF
02/7/15
Saturday
Treadmill:
20min. T (with 10 min. E warm-up and 10 min. cool down) 0.5 Incline
T Speed = Comfortably Hard
* + stretching routine
40 min. total
Treadmill at Home
* NO DOME WORKOUT!
02/08/15
Sunday
Long Slow Run (LSR)
45 min. EASY on treadmill + 5 min. cool-down (50 min.) 0.5 Incline
Speed 10.0 = 6:00/km
* + stretching routine and core routine + push-ups!
50 min. total
Total Time/
Mileage
195 min. / 32.5 km
10% ↑ (+15 min./2.5km)
Want more? Go to http://www.weebly.com/weebly/main.php for the rest of the
training plan! Once you have made your payment, you will receive an email with an
attachment of the entire training plan. Thanks.