Middle Distance Practice Calendar
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2:15pm Training Basics — Body & Mind Awareness
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2:15pm Training Basics — Body & Mind Awareness
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2:15pm 35–45min Recovery Run w/ 5×30s Surges
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2:15pm Training Basics — Track & Field Strategy
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2:15pm Training Basics — Running 101
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12pm 60min Steady Pace Run
12pm Team Bonding - Men's Basketball
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Recovery & Rest Day
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2:15pm Training Basics — Mindfulness & Mental Resilience
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2:15pm 35–40min Easy Run + Yoga & Rehab
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2:15pm 35–40min Easy Run + Yoga & Rehab
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2:15pm Optional Day Off — Thanksgiving
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2:15pm 35–40min Easy Run + Yoga & Rehab
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2:15pm 35–40min Easy Run + Yoga & Rehab
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Recovery & Rest Day
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2:15pm Training Basics — Alter Ego
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2:15pm Training Basics — Alter Ego
6pm Team Bonding - Swimming
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2:15pm 35–45min Recovery Run w/ 5×30s Surges
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2:15pm Training Basics — Alter Ego
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2:15pm Training Basics — Alter Ego
6pm Team Bonding - Girls Basketball
8pm Team Bonding - Men's Basketball
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12pm Team Bonding - Men's Basketball
12pm 60min Steady Pace Run
1:30pm Team Bonding - Girls Basketball
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Warm Up & Cool Down
Wake Up
- 3 laps easy jog
- Arm swings × 10
- Body rotations × 10
- Leg swings × 10
- Hurdles dance foot up & over × 10 each side
- Hurdles squat body over & under × 10
Warm Up Drills
Distance 30 meters
- A skip
- hip flexor activation & rhythm
- B skip
- hamstring drive & coordination
- Karaokes
- hips & trunk rotation
- Straight leg skips
- calves & hamstring stiffness
- Upward bounds
- quads & vertical force
- Forward bounds
- glutes & horizontal force
- Sprint leg cycles
- combine all the above into smooth sprint mechanics
- Breath work
- 4 seconds inhale, 8 seconds hold, 8 seconds exhale repeat x 4 to focus
- Body Check
- 4 strides 60 to 80 meters smooth & relaxed
Cool Down
- 10-minute easy jog
- Hurdle mobility 5 x 3 hurdles of foot-swings, body over-unders
- Core circuit 7 minutes rotate movements every 30 seconds
- Six inches
- Crunches
- Full sit ups
- Russian twists
- V ups
- Jellyfish
- Runner flat sit ups
- Planks
- Side crunches
- Side planks
- Ankle mobility ankle rocks, alphabet, calf stretch on a wall 2 rounds
- Mental health 2 minutes of slow breathing, quick journal line how did today feel, talk to a coach if something hurts or if you feel off
Hydrate, eat a recovery snack within 30 minutes, & sleep 8 hours.
Lifting Roation
Schedule
- Monday - explosive (heavy)
- Fast against resistance, controlled return. Heavy as controllable.
- Wednesday - controlled (moderate)
- Equal speed, moderate weight.
- Thursday- reinforce (light)
- Slow, lightest weight.
Rotation Blocks
Block A
- Glutes & Hamstrings
- Romanian deadlift (RDL) 4 x 6
- Hamstring Curls (Nordic) 3 x 10
- Reverse Lunge 3 x 8 each side
- Single Leg Squat 4 x 8
Block B
- Quads & Calves
- Front squat 4 x 5
- Step up to knee drive 3 x 6 each side
- Split squat 3 x 8 each side
- Standing calf raise 3 x 12
Block C
- Shoulders & Hip flexors
- Incline Bench Press 4 x 10
- Bent-over Dumbell Row 4x10
- Band resisted march 3 x 12 each side
- Hanging knee raise & hold 4 x 10s
How to rotate
- Start the week on Block A Monday, Block B Wednesday, Block C Thursday.
- If you miss a lift, do the next block at your next training day. Example if you miss Wednesday, do Block B on Thursday & push Block C to the following session.
- Keep the order A → B → C. The weekday name is less important than the block number.
General lifting notes
- Warm up with the empty bar first. Add weight slowly. Stop a set if form breaks.
- Quality beats quantity. Smooth reps. Full range. Stable core & foot.
- Shoes flat & tied. Spotters required on squats & heavy presses. Return plates & dumbbells.
Training Phases
Rehabilitate
- Nov 17–Dec 7
- Goal: reset the system, fix weak links, relearn habits.
Reduce inflammation & stiffness, restore range of motion & reintroduce aerobic flow, reconnect brain–muscle patterns.
What we do:
- Daily warm up curriculum: body & mind awareness, prehab, mobility, small-muscle control, hydration & nutrition basics.
- Easy-medium aerobic running with surges for blood flow & rhythm.
- Mechanics drills, posture, breathing, coordination.
- Light lifts & isometrics for hips, hamstrings, calves, core.
Build
- Dec 8–Dec 28
- Goal: add power, speed endurance & mental resilience layer by layer.
Grow capillaries, raise lactate tolerance, improve neuromuscular control, build tendons & fascia to handle speed.
What we do:
- Start the named sessions after Thanksgiving.
- The Wolfe, The Arkangelo, The Hobart, The Adeley used in rotation at controlled intensities.
- Weight room for glutes, hamstrings, hip flexors, calves, quads, shoulders with perfect form.
- Recovery runs stay truly easy so adaptations stick.
Hone
- Dec 29–Jan 18
- Goal: tune race skills & individual strategies to the new engine.
Sharpen neuromuscular firing, improve buffering & clearance, dial pace accuracy, refine stride economy.
What we do:
- Race-rhythm reps, finishes, surges, tactical pacing.
- The Westwood negative-split 400s progression to harden race poise.
- The Logan checkpoints to confirm speed reserve & control.
- Hills with The Donaldson to keep strength without heavy volume.
Win
- Jan 19–Feb 22
- Goal: qualify & place at big meets, then hold peak into March.
Maintain engine while reducing fatigue, keep nervous system fresh.
What we do:
- Volume trims, quality stays. Key named workouts get slightly shorter or longer rests.
- Specific race rehearsals, starts, positioning, kick timing.
- Sleep, hydration, nutrition, soft-tissue care prioritized.
Championship Season
• Feb 23–Mar 20
- Goal: carry form through state & national windows.
Physiology: preserve adaptations, avoid new fatigue, stay sharp.
What we do:
- One key session early week, light speed touch later, smart recovery between.
- If you race, the race is the workout, everything else supports it.
Mental Resilience Resources
Dare to Dream.
Reps create Confidence.
Visualize the Goal.
Never Give Up.