Men's Fall 2017 XC Workout.xlsx
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Week
Monday's Date ->
MondayTeusdayWendsdayThursdayFridaySaturdaySunday
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10August 28No Drop WeekLongrun (25% of weekly mileage)
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9September 4Easy Half Week2m WU- 3m (2m) tempo - 2m CDEZLongrun (25% of weekly mileage)
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8September 111m WU - 5m (4m) Progression -1m CDEZ4m (3m) tempoEZ5xmile repeats (3xmile repeat) half restLongrun (25% of weekly mileage)HOKIEHALF!!!
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7September 184x1m (3x1mile) indian run 2:30 restlong hills (VALLEY? Yarrow road intersection =1.5m, full Harding segment =2.5m)Longrun (25% of weekly mileage)
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6September 253(2)x 10 minute tempo w/ 2:30 recovery10(6)x800 w/ half rest @ 8k paceShort hills, something light and fast pre-raceUNCC Invite
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5October 21m WU- 400, 800, 1200, 1600, 1600 (no second mile for B), 1200, 800, 400 - 1m CD @1/2 distance recovery6x short hills (XC course)Cavalier Invite
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4October 93(2)x 8 minute tempo - shouldnt be pushing pace after saturdays race6(4)x1000 @ 8k race pace w/ 1:1 timed recovery8(6)x600 full recovery @ faster than race pacelongrun (20% of weekly mileage)
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3October 164m ez5m (3m) progression run (Very easy>very hard, large drops each mile)4m ez3x800,3x400 full recovery(travelling to regions) do whatever, Recommend 2m WU, 2x400, 2x200, 1m CDRegionals @ Lehigh University
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2October 231,2,3,4,4,3,2,1 fartlek w/ quarter recovery8(6)x800m repeats ~20s off race pace, 1:1 timed recoveryEZ 6-8
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1October 305(4)x1000, 2x500m4m tempo4m ez6x400sEZ 6
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0November 64m2m tempo, 2x400 OR ez run w/ strides4m2x800, 2x400 OR ez run w/ stridestravelling to MSUNirca Nationals @ MSU!
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*do corework regularly ;)
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EZ Pace
Current 5K pace + 2 min
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Tempo
Current 5k pace + 30s
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intervals5k -15 s
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reps5k-1m
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Resources
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*Alot of these online articles are similar to books and magazines that I couldn't link, so they may be simpler/slightly different than the actual sources used in the programs design
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http://running.competitor.com/2014/06/training/train-slower-race-faster_52242
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Jack Daniel's running formula & Book
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http://www.runnersworld.com/race-training/the-three-phases-of-a-running-programcom
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http://www.runningforfitness.org/book/chapter-10-putting-it-together/training-phases
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http://www.seminoles.com/fls/32900/pdf/FSUDistanceTainingProgram.pdf
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https://www.ncacoach.org/uploads/TrackClinicFeb2014.pdf
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http://running.competitor.com/2014/01/training/base-training-draft_65938
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Workout plan