2014-2015 Transition from XC to Track; Men's 1500-5000m group.

With the men transitioning from Cross Country into Track we follow the same schedule that the women do, but with the men we have a difference in the amount of running volume.

Our younger guys will run a good amount less than the older guys will over the winter break so I will note the two groups below as:
A. Higher Mileage
B. Lower Mileage

The goal of the seven weeks below is to refresh our group aerobically while preparing them for the training we will be doing once we get to the Indoor Track and Field Season.

REST AND RECOVERY - Nov. 23rd - Nov. 29th
Sunday - Saturday - Rest Week

TRANSITION PHASE WEEK ONE - Nov. 30th - Dec. 6th
Sunday - Rest Day

Monday - 5 miles easy running + 6 x 100 meter strides.

Tuesday - 5 miles easy running

Wednesday - 5 miles. 2 miles w.u. + 5 x 60m strides + 4 x 60 second pick ups, 4 min easy running between. Mile jog. 6 x 100 meter strides.

Thursday - 5 miles easy running

Friday - 4 miles easy running + 6 x 100 meter strides.

Saturday - 6 miles. 2 miles w.u.  + 5 x 60m strides + 3k Race + 2 miles c.d.

Total Miles: 30 miles

TRANSITION PHASE WEEK TWO - Dec. 7th - Dec. 13th
Sunday - Rest Day

Monday - 7 miles easy running.

Tuesday - 5 miles easy running + 6 x 100 meter strides.

Wednesday - 7 miles easy running.

Thursday - 5 miles easy running.

Friday - 7 miles easy running + 6 x 100 meter strides.

Saturday - 5 miles easy running.

Total Miles: 36 miles

WINTER BASE PHASE WEEK ONE - Dec. 14th - Dec. 20th
Sunday - Rest Day

Monday
A. 12 miles. After 30 minutes of running include 5 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace.
B. 9 miles. After 30 minutes of running include 5 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace.

Tuesday
A. 7 miles relaxed pace; about 2 min slower per mile than 5k pace.
B. 6 miles relaxed pace; about 2 min slower per mile than 5k pace.

Wednesday
A. 9 miles easy; do 6 x 100 meter strides after run.
B. 6 miles easy; do 6 x 100 meter strides after run.

Thursday
A. 8 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 2 miles c.d.
B. 8 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 2 miles c.d.

Friday
A. 10 miles relaxed pace; about 2 min slower per mile than 5k pace.
B. 7 miles relaxed pace; about 2 min slower per mile than 5k pace.

Saturday
A. 9 miles easy running.
B. 9 miles easy running.

Total Miles:
A. 55 miles
B. 45 miles

WINTER BASE PHASE WEEK TWO - Dec. 21st - Dec. 27th
Sunday - Rest Day

Monday
A.13 miles. After 30 minutes running include pick ups of 1 min, 1 min, 2 min, 1 min, 1 min, 2 min with 4 min easy after 1 min surges and 3 min easy after 2 min. Finish out run at normal easy day pace.
B. 11 miles. After 30 minutes running include pick ups of 1 min, 1 min, 2 min, 1 min, 1 min, 2 min with 4 min easy after 1 min surges and 3 min easy after 2 min. Finish out run at normal easy day pace.

Tuesday
A.9 miles relaxed pace; about 2 min per mile slower than 5k pace.
B. 7 miles relaxed pace; about 2 min per mile slower than 5k pace.

Wednesday
A. 11 miles over rolling hills; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.
B. 8 miles over rolling hills; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.

Thursday
A. 9 miles. 3 miles w.u. + 8 x 1:00 uphill; run #8 at 80 seconds uphill + 3 miles c.d.
B. 8 miles. 2 miles w.u. + 8 x 1:00 uphill; run #8 at 80 seconds uphill + 3 miles c.d.

Friday
A.13 miles relaxed pace; about 2 min per mile slower than 5k pace.
B. 7 miles relaxed pace; about 2 min per mile slower than 5k pace. Run 6 x 100 meter strides after run.

Saturday
A. 10 miles over hilly course; about 2 min per mile slower than 5k pace. Run 6 x 100 meter strides after run.
B. 9 miles over hilly course; about 2 min per mile slower than 5k pace.

Total Miles:
A. 65 miles
B. 50 miles

WINTER BASE PHASE WEEK THREE - Dec. 28th - Jan. 3rd
Sunday
A. 9 miles easy running
B. Rest Day

Monday
A. 15 miles. After 30 minutes running include pick ups of 1 min, 2 min, 2 min, 1 min, 2 min, 2 min with 4 min easy after 1 min and 3 min easy after 2 min. Finish out rest of run at normal easy pace.
B. 12 miles. After 30 minutes running include pick ups of 1 min, 1 min, 2 min, 1 min, 1 min, 2 min with 4 min easy after 1 min and 3 min easy after 2 min. Finish out rest of run at normal easy pace.

Tuesday
A. 9 miles relaxed pace; about 2 min per mile slower than 5k pace.
B. 7 miles relaxed pace; about 2 min per mile slower than 5k pace.

Wednesday
A. 10 miles easy running + 6 x 100 meter strides.
B. 9 miles easy running + 6 x 100 meter strides.

Thursday
A. 9 miles. 3 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 2 miles c.d.
B. 8 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 2 miles c.d.

Friday
A. 11 miles easy running.
B. 10 miles easy running.

Saturday
A. 9 miles relaxed pace; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.
B. 9 miles relaxed pace; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run.

Total Miles:
A. 72 miles
B. 55 miles

WINTER BASE PHASE WEEK FOUR - Jan. 4th - Jan. 10th
Sunday
A. 9 miles easy running.
B. Rest Day

Monday
A. 15 miles. After 30 minutes running include pick ups of 1 min, 2 min, 2 min, 1 min, 2 min, 2 min with 4 min easy after 1 min and 3 min easy after 2 min. Finish out rest of run at normal easy pace.
B. 13 miles. After 30 minutes running include pick ups of 1 min, 1 min, 2 min, 1 min, 1 min, 2 min with 4 min easy after 1 min and 3 min easy after 2 min. Finish out rest of run at normal easy pace.

Tuesday
A. 10 miles relaxed pace; about 2 min per mile slower than 5k pace.
B. 8 miles relaxed pace; about 2 min per mile slower than 5k pace.

Wednesday
A. 11 miles easy running. Do 6 x 100 meter strides after run.
B. 11 miles easy running. Do  6 x 100 meter strides after run.

Thursday
A. 9 miles. 2 miles w.u. + 8 x 1:00 uphill; #8 at 80 seconds uphill; 3 miles c.d.
B. 9 miles. 2 miles w.u. + 8 x 1:00 uphill; #8 at 80 seconds uphill; 3 miles c.d.

Friday
A. 9 miles easy running.
B. 8 miles easy running.

Saturday
A. 13 miles easy running.
B. 11 miles easy running.

Total Miles:
A. 76 miles
B. 60 miles

2014-2015 Transition from XC to Track; Women's 1500-5000m group.

After the Cross Country season we typically take 1-2 weeks off (depending on each athlete and what they need), followed by a transition back into easy running, and then a period of 4-5 weeks of a winter base period.

For the 2014-2015 Track and Field season we'll have a seven week period that covers the phases mentioned in the above paragraph:

• Rest and Recovery - One Week
• Transition Week - Two Weeks
• Winter Base Period - Four Weeks

Below I will detail out the training plans for our transition from the Cross Country season to the Track and Field season for the Dallas Baptist University distance runners. 

REST AND RECOVERY - Nov. 23rd - Nov. 29th 

Sunday through Saturday - Rest Days

TRANSITION PHASE WEEK ONE - Nov. 30th - Dec. 6th 

Sunday - Rest Day

Monday - 3 miles easy running + 6 x 100 meter strides. 

Tuesday - 4 miles easy running. 

Wednesday - 5 miles. 2 miles w.u. + 5 x 60m strides + 4 x 60 second pick ups, 4 min easy running between. Mile jog. 6 x 100 meter strides. 

Thursday - 4 miles easy running. 

Friday - 3 miles easy running + 6 x 100 meter strides. 

Saturday - 6 miles. 2 miles w.u. + 5 x 60m strides + 3k Race + 2 miles c.d. 

Total Miles: 25 miles

TRANSITION PHASE WEEK TWO - Dec. 7th - Dec. 13th 

Sunday - Rest Day 

Monday - 5 miles easy running. 

Tuesday - 5 miles easy running + 6 x 100 meter strides. 

Wednesday - 5 miles easy running. 

Thursday - 5 miles easy running. 

Friday - 5 miles easy running + 6 x 100 meter strides. 

Saturday - 5 miles easy running. 

Total Miles: 30 miles

WINTER BASE PHASE WEEK ONE - Dec. 14th - Dec. 20th 

Sunday - Rest Day 

Monday - 8 miles. After 30 minutes of running include 4 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace. 

Tuesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. 

Wednesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run. 

Thursday - 8 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 2 miles c.d. 

Friday - 6 miles very easy.

Saturday - 6 miles over hilly course; about 2 min per mile slower than 5k pace. Run 6 x 100 meter strides after run. 

Total Miles: 40 miles 

WINTER BASE PHASE WEEK TWO - Dec. 21st - Dec. 27th 

Sunday - Rest Day

Monday - 9 miles. After 30 minutes of running include 4 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace. 

Tuesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. 

Wednesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. 

Thursday - 8 miles. 2 miles w.u. + 8 x 1 min uphill; run #8 at 80 seconds uphill + 3 miles c.d. 

Friday - 7 miles over hilly course; about 2 min per mile slower than 5k pace. Run 6 x 100 meter strides after run. 

Saturday - 9 miles easy running. 

Total Miles: 45 miles

WINTER BASE PHASE WEEK THREE - Dec. 28th - Jan. 3rd 

Sunday - Rest Day

Monday - 10 miles. After 30 minutes of running include 5 x 60 second pick ups, 4 min easy running between. Finish out run at normal easy day pace. 

Tuesday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. 

Wednesday - 7 miles over rolling hills; easy pace. Do 6 x 100 meter strides after run. 

Thursday - 9 miles. 2 miles w.u. + 4 miles at 1:00 per mile slower than 5k pace + 3 miles c.d. 

Friday - 6 miles relaxed pace; about 2 min per mile slower than 5k pace. 

Saturday - 7 miles over rolling hills; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run. 

Total Miles: 45 miles

WINTER BASE PHASE WEEK FOUR - Jan. 4th - Jan. 10th 

Sunday - Rest Day

Monday - 10 miles. After 30 minutes of running include pick ups of 1 min, 1 min, 2 min, 1 min, 1 min, 2 min. Take 4 min easy after 1 min pick ups and 3 min easy after 2 min pick ups. Finish out run at normal easy pace. 

Tuesday - 7 miles relaxed pace; about 2 min per mile slower than 5k pace. 

Wednesday - 8 miles over rolling hills; about 2 min per mile slower than 5k pace. Do 6 x 100 meter strides after run. 

Thursday - 8 miles. 2 miles w.u. + 8 x 1 min uphill; run #8 at 80 seconds uphill + 3 miles c.d. 

Friday - 8 miles relaxed pace; about 2 min per mile slower than 5k pace.  Do 6 x 100 meter strides after run. 

Saturday - 9 miles over rolling hills; about 2 min per mile slower than 5k pace. 

Total Miles: 50 miles

2014 XC - Finishing out the men's season.

With the guys team we're really trying to dial in on feeling better, feeling faster, and not neglecting their aerobic development. After our race in Denver the guys seemed beat up a bit and so after a down week of training we're really looking to bring their legs back and their energy levels back up.

As with the girls training, easy running does not mean jogging. We're looking to have the best day that we can aerobically.

WEEK NINE - Oct. 12th - Oct. 18th
Sunday - Rest Day

Monday - 9 miles. 3 miles w.u. + 5 x 60m strides + 8 x 600 meters w/ 2 min jog rec. Run each rep 2" per lap faster than 5k pace. Mile jog. 6 x 100 meter strides. 2 mile c.d.
[Track]

Tuesday - 8 miles over rolling hills + 6 x 100 meter strides.
[Merrifield]

Wednesday - 9 miles easy running.
[Corridor]

Thursday - 9 miles. 3 miles w.u. + 5 x 60m strides + 4 miles at 30 seconds per mile slower than 5k pace. Mile jog. 6 x 100 meter strides. 1 mile c.d.
[Track]

Friday - 9 miles easy running + 6 x 100 meter strides.
[Campus]

Saturday - 10 miles. 3 miles w.u. + 5 x 60m strides + 2 miles at 60 seconds slower than best two mile. Jog mile. 8 x 100 meter uphill quick. 2 miles at 60 seconds slower than best two mile. 2 miles c.d.
[Fort Worth]

WEEK TEN - Oct. 19th - Oct. 25th
Sunday - Rest Day

Monday - 9 miles. 3 miles w.u. + 5 x 60m strides + 6 x 1000 meters near 5k pace. 2:30 jog rec. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Tuesday - 9 miles easy running + 6 x 100 meter strides.
[Campus]

Wednesday - 10 miles. 3 miles w.u. + 5 x 60m strides + 2 x 2 miles at 20 seconds per mile slower than 5k pace. Mile jog rec. 6 x 100 meter strides. 1 mile c.d.
[Track]

Thursday - 9 miles easy running.
[Corridor]

Friday - 5 miles easy running + 6 x 100 meter strides.
[Course]

Saturday - 11 miles. 3 miles w.u. + 5 x 60m strides + 8k Race + 3 miles c.d.

WEEK ELEVEN - Oct. 26th - Nov. 1st
Sunday - Rest Day

Monday - 9 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 9 miles. 3 miles w.u. + 5 x 60m strides + 4 x 1500 meters near 5k race pace. 4 min easy jog rec. Mile jog. 6 x 100 meter strides. 1 mile c.d.
[Track]

Wednesday - 10 miles easy running
[Corridor]

Thursday - 9 miles easy running + 6 x 100 meter strides.
[Campus]

Friday - 9 miles. 3 miles w.u. + 5 x 60m strides + 2 miles at 8k race pace + 1 mile, 1200 meters, 800 meters, 400 meters cut down. 5 min jog after 2 miles. 400 meter jog rec. between reps. 1.5 miles c.d.
[Track]

Saturday - 10 miles. 2 miles w.u. + 10 x 100m uphill quick. Finish out 8 miles at normal easy pace.
[Fort Worth]

WEEK TWELVE - Nov. 2nd - Nov. 8th
Sunday - Rest Day

Monday - 7 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 9 miles. 3 miles w.u. + 5 x 60m strides + 7 x 800 meters at 5k pace w/ 2:30 jog rec. Jog mile. 6 x 100 meter strides. 2 miles c.d.
[Track]

Wednesday - 8 miles easy running.
[Corridor]

Thursday - 7 miles. 3 miles w.u. + 5 x 60m strides + 5 x 60 second pick ups, 4 min easy running between. 6 x 100 meter strides.
[Campus]

Friday - 5 miles easy running + 6 x 100 meter strides.
[Course]

Saturday - 11 miles. 3 miles w.u. + 5 x 60m strides + 8k Race + 3 miles c.d.

WEEK THIRTEEN - Nov. 9th - Nov. 15th
Sunday - Rest Day

Monday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 7 miles. 3 miles w.u. + 5 x 60m strides + 30"-45"-60"-60"-45"-30" surges, 4 min easy running between. 6 x 100 meter strides.
[Campus]

Wednesday - 6 miles easy running.
[Corridor]

Thursday - 6 miles. 3 miles w.u. + 5 x 60m strides + 4 x 60 second pick ups, 4 min easy running between. 6 x 100 meter strides.
[Campus]

Friday - 5 miles easy running + 6 x 100 meter strides.
[Course]

Saturday - 10 miles. 3 miles w.u. + 5 x 60m strides + 8k Race + 2 miles c.d.

WEEK FOURTEEN - Nov. 16th - Nov. 22nd
Sunday - Rest Day

Monday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 6 miles. 3 miles w.u. + 5 x 60m strides + 2 x 5 x 300 meters starting at XC pace and cutting down. 1:30 and 4 min jog rec. 1 mile c.d.
[Campus]

Wednesday - 4 miles easy running.
[Campus]

Thursday - 4 miles. 3 miles w.u. + 6 x 100 meter strides + 1 mile c.d.
[Campus]

Friday - 4 miles easy running + 4 x 100 meter strides.
[Course]

Saturday - 10 miles. 3 miles w.u. + 5 x 60m strides + 10k Race + 1 mile c.d.

2014 XC - Finishing out the women's season.

As we move out of our Fall Break and into the last month of training before Conference I wanted to run-down what I am looking to do with the team.

This is a very critical part of our season. Right now is the not the time to over train, now is the time to prepare them for the demands of the specific race distance and race effort, as well as maintain and move forward their aerobic development.

I have made the decision to pull back on their mileage during this last four weeks of training before our Conference Championships. Part of that reason is because that our team looks tired right now.

Another part of that reason is because the workouts and races are now top priority during this phase of training.

One thing that I want to note is this:
Easy running for me does not mean jogging. I believe in feeling good during runs and having the best day that is possible. Sometimes that might be 6:00/mile, and sometimes that same effort might be 7:00/mile. Go on feel and feel good and always finish faster than you started.

WEEK NINE - Oct. 12th - Oct. 18th
Sunday - Rest Day

Monday - 6 miles. 2 miles w.u. + 5 x 60m strides + 6 x 600 meters w/ 2 min jog rec. Run reps at 2" per lap faster than 5k race pace. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Tuesday - 7 miles over rolling hills + 6 x 100 meter strides.
[Merrifield]

Wednesday - 8 miles easy running.
[Corridor]

Thursday - 8 miles. 2 miles w.u. + 5 x 60m strides + 4 miles at 40 seconds per mile slower than 5k pace. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Friday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Saturday - 8 miles with 5 x 60 second pick ups. Run 4 minutes normal pace between pick ups. Start after 30 minutes of running.
[Fort Worth]

WEEK TEN - Oct. 19th - Oct. 25th
Sunday - Rest Day

Monday - 7 miles. 2 miles w.u. + 5 x 60m strides + 5 x 1000 meters w/ 2:30 jog rec. Run near 5k race pace. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Tuesday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Wednesday - 9 miles. 2 miles w.u. + 5 x 60m strides + 2 x 2 miles at 25 seconds per mile slower than 5k pace. 1 mile jog recovery. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Thursday - 7 miles easy running
[Corridor]

Friday - 4 miles easy running + 6 x 100 meter strides.
[Course]

Saturday - 9 miles. 2 miles w.u. + 5 x 60m strides + 6k Race + 3 miles c.d.

WEEK ELEVEN - Oct. 26th - Nov. 1st
Sunday - Rest Day

Monday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 6 miles. 2 miles w.u. + 5 x 60m strides + 3 x 1500 meters near 5k pace. 4 min jog rec. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Wednesday - 8 miles easy running.
[Corridor]

Thursday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Friday - 8 miles. 2 miles w.u. + 5 x 60m strides + 1 x 3k at 20 seconds per mile slower than 5k pace + 1 x 2k at 10 seconds per mile slower than 5k pace + 1k at race pace. 5 min jog rec. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Saturday - 9 miles. 2 miles w.u. + 10 x 100m uphill quick. Finish last 7 miles at normal easy pace.
[Fort Worth]

WEEK TWELVE - Nov. 2nd - Nov. 8th
Sunday - Rest Day

Monday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 7 miles. 2 miles w.u. + 5 x 60m strides + 6 x 800 meters at 5k race pace. 2:30 jog rec. Jog mile. 6 x 100 meter strides. 1 mile c.d.
[Track]

Wednesday - 8 miles easy running
[Corridor]

Thursday - 7 miles. 2 miles w.u. + 5 x 60m strides + 5 x 60 second pick ups, 4 min easy running between. Mile jog. 6 x 100 meter strides. 1 mile c.d.
[Campus]

Friday - 4 miles easy running + 6 x 100 meter strides.
[Course]

Saturday - 9 miles. 2 miles w.u. + 5 x 60m strides + 6k Race + 3 miles c.d.

WEEK THIRTEEN - Nov. 9th - Nov. 15th
Sunday - Rest Day

Monday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday - 7 miles. 2 miles w.u. + 5 x 60m strides + 30", 45", 60", 60", 45", 30" surges, 4 min easy running between. Mile jog. 6 x 100 meter strides. 1 mile c.d
[Campus]

Wednesday - 5 miles easy running
[Corridor]

Thursday - 6 miles. 2 miles w.u. + 5 x 60m strides + 4 x 60 second pick ups, 4 min easy running between. Mile jog. 6 x 100 meter strides. 1 mile c.d.
[Campus]

Friday - 3 miles easy running + 6 x 100 meter strides.
[Course]

Saturday - 7 miles. 2 miles w.u. + 5 x 60m strides + 5k Race + 2 miles c.d.

WEEK FOURTEEN - Nov. 16th - Nov. 22nd
Sunday - Rest Day

Monday - 6 miles easy running + 6 x 100 meter strides.
[Campus]

Tuesday  - 6 miles. 2 miles w.u. + 5 x 60m strides + 2 x 5 x 300 meters starting at XC pace and cutting down. 1:30 and 4 min easy jog recovery. 2 miles c.d.
[Campus]

Wednesday - 4 miles easy running.
[Campus]

Thursday - 3 miles. 2 miles w.u. + 6 x 100 meter strides. 1 mile c.d.
[Campus]

Friday - 4 miles easy running + 4 x 100 meter strides.
[Course]

Saturday - 8 miles. 2 miles w.u. + 5 x 60m strides + 6k Race + 2 miles c.d.