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