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.
No comments:
Post a Comment