Twinsburg

City School District

Quick Links

Winter Running Program

Home \ Middle School Athlet... \ RBC Track \ Winter Running Progr...

Do these conditioning drills (click on them) as well as the Running Training Program

Lunge Warm-Up

Form Drills

Strength Progression for Runners

Here is a Winter Running Program to help you get ready for Track

You can move your rest day to any day you need

Week of	Sunday	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Oct 27	Rest	15 min run	15 min run	15 min run	15 min run	15 min run	15 min run
Nov 3	Rest	15 min run	15 min run	15 min run	15 min run	15 min run	15 min run
Nov 10	Rest	15 min run	15 min run	15 min run	15 min run	15 min run	20 min run
Nov 17	Rest	15 min run	20 min run	15 min run	20 min run	15 min run	20 min run
Nov 24	Rest	15 min run	20 min run	15 min run	20 min run	15 min run	25 min run
Dec 1	Rest	20 min run	20 min run	20 min run	20 min run	20 min run	25 min run
Dec 8	Rest	20 min run	25 min run	20 min run	25 min run	20 min run	30 min run
Dec 15	Rest	20 min run	25 min run	20 min run	25 min run	20 min run	30 min run
Dec 22	Rest	20 min run	25 min run	20 min run	25 min run	20 min run	35 min run
Dec 29	Rest	20 min run	30 min run	20 min run	30 min run	20 min run	35 min run
Jan 5	Rest	25 min run	30 min run	25 min run	30 min run	25 min run	40 min run
Jan 12	Rest	25 min run	30 min run	25 min run	30 min run	25 min run	40 min run
Jan 19	Rest	25 min run	35 min run	25 min run	35 min run	25 min run	45 min run
Jan 26	Rest	25 min run	35 min run	25 min run	35 min run	25 min run	45 min run
Feb 2	Rest	25 min run	35 min run	25 min run	35 min run	25 min run	50 min run
Feb 9	Rest	30 min run	40 min run	30 min run	40 min run	30 min run	50 min run
Feb 16	Rest	30 min run	40 min run	30 min run	40 min run	30 min run	55 min run
Feb 23	Rest	30 min run	40 min run	30 min run	40 min run	30 min run	55 min run
March 2	Rest	30 min run	45 min run	30 min run	45 min run	30 min run	60 min run
March 9	Rest	30 min run	45 min run	30 min run	45 min run	30 min run	60 min run
March 16	Rest	30 min run	45 min run	30 min run	45 min run	30 min run	60 min run