We introduce "How They Train, a new feature here at ArmoryTrack.com. We will take a look at high school athletes, coaches, road runners, professionals, and anyone else we think is an interesting story.
Name: Emily Lipari
Age: 15
School: Roslyn High School
Coach: Vera Trenchfield
Personal Bests: 400: 57.8, 800: 2:16, 1500: 4:30.58, mile: 4:50.24 3000: 9:37.53
Bowdoin Park: 17:58,
Sunken Meadow Park 19:14
Bethpage: 17:43
Norwood-Northfolk HS: 17:31
Balboa Park (San Diego, Calif.): 17:45
Van Cortlandt Park 5K: 17:48
Championships: 2007 National Champ for freshmen mile. 2007 & 2008 State and Federation Champion for the 3000m. 2007 State and federation Champion for XC. 2007 State and Federation champ for the 1500m.
Typical Training Week
Pre-Season
Monday: 45 minutes easy
Tuesday: 1 hour hard
Wednesday: 45 minutes medium
Thursday: 40 minutes easy
Friday: 50 minutes hard
(Weight train two nights such as Tuesday and Friday and do core work for about 30 minutes each day after my runs)
Season
Monday: mile warm up. 3 repeat miles doing them all in 6:00. mile cool down
Tuesday: mile warm up. trains (indian runs with our boys) 6 laps (9:53) 5 laps (8:02) 4 laps (5:51) mile cool down
Wednesday: long run 55 minutes to an hour
Thursday: mile warm up. six 800's all in 2:40 with hills in between each 800. mile cool down
Friday: hill work. mile warm up. run ten minutes on the grass and by the hill on the side of our track we run the flat and sprint up the hill for 10 mins. after that we go over to the other side of the track that has a lower and upper hill. run 10 sets of that hill then mile cool down
(30 minutes of core after each workout)
Goals: Hopefuly this year I would like to hit low 17's and to try to top last years XC season, but we will go race by race and see how I do.
