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.
No comments:
Post a Comment