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Training For 11 – 16 February (Speed Week)

Mon: 3 to 5 Miles Easy Run

Tue: 10 Min. W/U, 4x 600 Meter Repeats (1st 200 Fast, 2nd 200 Medium, 3rd 200 Fast) W/400 Meter Rest, 20 Min. Cool Down

Wed: 3 to 5 Miles Easy Run

Thu: 10 Min. W/U, 6x 300 Meter Repeats @ 800 Meter Race Pace W/300 Meter Rest, 20 Min. Cool Down

Fri: 30 Min. Easy Run

Sat: 60 to 90 Min. Long Run W/Hill Repeats

Training For 04 – 09 February (Strength Week)

Mon: 10 Min. W/U, 3 to 5x 1000 Meter Repeats (first 800 at 5K race pace…last 200 800 Meter Pace) W/400 Meter Jog Rest, 10 to 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 15 to 25 Min. Tempo Run (Marathon Pace), 10 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x 100 Meter Repeats

Sat: 60 to 90 Min. Long Run

Training For 28 JAN – 02 FEB (Speed/Race Prep Week)

Mon: 10 Min. W/U, 2 Sets of 3x 400 Meter Repeats W/200 Meter Rest Within the Set, 3 Min. Rest In-Between the Sets, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 2 Sets of 300 Meters, 200 Meters, 100 Meter Repeats W/Equal Distance Rest, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x Strides

Sat: 60 to 90 Min. Long Run

Training For 21 – 26 January (Strength/Race Prep Week)

Mon: 30 Min. W/U, 4x Long Hill Repeats, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 10 to 15 Min. Tempo Run, 1x 400 Meter Repeat, 1x 300 Meter Repeat, 1x 200 Meter Repeat, 1x 100 Meter Repeat W/Equal Distance Rest, 10 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x 100 Meter Repeats

Sat: Race or 60 to 90 Min. Long Run

Training For 14 – 20 January (Speed/Race Prep Week)

Mon: 10 Min. W/U, 3 to 5x 500 Meter Repeats (200 Meter Fast, 100 Meter Float, 200 Meter Fast) W/400 Meter Rest, 10 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 3x 150 Meters @ 90% Effort W/90 Seconds Rest, 6x 50 Meters @ Near Maximal Effort W/2 Min. Rest, 3x 200 Meters @ 400 Meter Race Pace W/90 Seconds Rest, 10 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run

Sat: 60 to 90 Min. Long Run or Rest

Sun: Race

Training For 07 – 12 January (Strength Week)

Mon: 10 Min. W/U, 3 to 5x 1000 Meter Repeats (@5K Pace W/Last 200 Meters Fast) W/3 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 20 to 25 Min. Tempo Run (@10K Pace), 10 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/8x 50 Meter Repeats (Progressively Faster)

Sat: 60 to 90 Min. Long Run

Training For 31 December – 05 January (Speed Week)

Mon: 10 Min. W/U, 3x (3x 400 Meters) W/30 Seconds rest in between each 400 meter rep run @ 3000 meter pace and 1 lap jog in-between each set, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 3x 150 Meters @ 90% Effort W/90 Seconds Rest, 6x 50 Meters @ 95% Effort W/2 Min. Rest, 3x 200 Meter Intervals @ 800 Meter Pace W/200 Meter Jog, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x Strides

Sat: 60 to 90 Min. Long Run

Training For 17 – 22 December (Speed Week)

Competition Group:

Mon: 10 Min. W/U, 8x 150 Meter In-N-Outs (Gradually accelerate over the 1st 50 meters, run 800 meter pace ‘estimated’ over the 2nd 50 meters and then cruise the last 50 meters. Jog slowly back to the start and focus on good form), 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 8x 300 Meter Repeats (@ 800 – Mile Race Pace) W/300 Meter Jog, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run 10x 30 Meter Acceleration Runs

Sat: 60 to 90 Min. Long Run

Training For 09 – 15 December (Strength Week)

Competition Group:

Mon: 10 Min. W/U, 3 to 5x 1000 Meter Repeats W/3 Min. Rest, 20 Min. Cool Down

Tue: 3 to 5 Miles Easy Run

Wed: 10 Min. W/U, 20 Min. Threshold Run, 20 Min. Cool Down

Thu: 3 to 5 Miles Easy Run

Fri: 30 Min. Easy Run W/10x 100 Meter Repeats

Sat: 60 to 90 Min. Long Run

Speed Development Group:

Mon: 10 Min. Warm-Up Run, 5x 100 Meter Repeats W/ A walk back to the start for rest)

Tue: Off

Wed: 10 Min. Warm-Up Run, 3x 45 Second Repeats W/3 Min. Rest

Thu: Off

Fri: 20 Min. Continuous Run

Sat: Off