Creating a Training Plan

	A	B	C	D	E	F	G	H	I	J	K	L	M	N	O
1	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday		Table of Context		LEGS: Monday/thursday	MOBILITY: Monday/Wednesday/Friday	CORE: Tuesday/Friday	SKILLS/DRILLS: Tuesday	Arms Wednesday/Saturday
2	7/29	7/30	7/31	8/1	8/2	8/3	8/4		ER	Easy Run	2 x 10 each leg for all Single Leg Glute Bridge Exercise \| How To Perform And Common Mistakes - YouTube Dumbbell Single Leg RDL - YouTube Single Leg Elevated Hamstring Bridge - YouTube 37 - Wall Single Leg Balance - YouTube 36 - Wall Supported Single Squat - YouTube	Hurdle Mobility \| Chari Hawkins - YouTube	10-15 minutes of your choice	Warm up, normal drills, form drills, bounding, single leg drive bounding, strides (progression 150s), cool down Possible additions: parachutes, box jumps, bleachers, etc.	2 x 10 Quick but Effective Arm/ Upper Body Workout - YouTube
3	ER 4-6 miles	SD 2-4 miles	ER 4-6 miles	Fartlek 8-10 x 1 min with 90 sec rest at Z3TH 6-8 miles	ER 4-6 miles	LR 6-10 miles	Off	Down Week	SD	Skills and Drills
4	8/5	8/6	8/7	8/8	8/9	8/10	8/11		LR	Long Run
5	Z3C 20 minutes at comfy 6-8 miles	SD 2-4 miles	Z3C 20 minute comfy 6-8 miles	ER 4-6 miles Optional XT	ER 4-6 miles 4-6 strides with plenty of rest	LR 6-10 miles	Off	Up Week	Z3C	Zone 3 Comfy
6	8/12	8/13	8/14	8/15	8/16	8/17	8/18		Z3Te	Zone 3 Tempo
7	First Day of Practice Z3C/Z3Te 15min at comfy 1-2 x 5 min at tempo 6-8 miles	SD 2-4 miles	Z3C/Z3Te 10min at comfy 1-2 x 6 min at tempo 6-8 miles	ER 4-6 miles Optional XT	ER 4-6 miles 4-6 strides with plenty of rest	LR 6-10 miles	Off	Up Week	Z3Th	Zone 3 Threshold
8	8/19	8/20	8/21	8/22	8/23	8/24	8/25		MR	Medium Run
9	OFF	SD 2-4 miles	Time Trial 6-8 miles	ER	ER 4-6 miles Optional XT	LR 6-10 miles	Off	Reset	Z4	Zone 4 or Race Pace
10	8/26	8/27	8/28	8/29	8/30	8/31
11	Z3Te/Z3Th 10 minutes at Tempo 4 x 60 seconds Threshold 10 minutes at Tempo 6-8 miles	SD 2-4 miles	Z3Th/Z4 2 x 2 minutes at threshold 4 x 60 seconds at race pace 2 x 2 minutes at threshold 6-8 miles	ER 3-5 miles	Rancho Invitational	LR 6-10 miles
12	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
13	September						9/1
14							Off	Up Week
15	9/2	9/3	9/4	9/5	9/6	9/7	9/8
16	LR 6-10 miles	SD 2-4 miles	Z3Th/Z4 5 x 3min threshold 5 x 1 min race pace 6-8 miles	ER 4-6 miles Optional XT	Bob Shor or ER 3-5	Lowell Invitational	Off	Up Week
17	9/9	9/10	9/11	9/12	9/13	9/14	9/15
18	LR 6-10 miles	SD 2-4 miles	Z3Te/Z4 2 x 2 minutes at threshold 4 x 400m at race pace 2 x 2 minutes at threshold 6-8 miles	ER 4-6 miles Optional XT	ER 3-5 miles	Viking Opener	Off	Down Week
19	9/16	9/17	9/18	9/19	9/20	9/21	9/22
20	Z3Te/Z3Th 5 minutes at Tempo 4 x 3 minutes Threshold 5 minutes at Tempo 6-8 miles	SD 2-4 miles	Progression 3-4 miles 6-8 miles	ER 4-6 miles Optional XT	ER 4-6 miles 4-6 strides with plenty of rest	LR 6-10 miles	Off	Up Week
21	9/23	9/24	9/25	9/26	9/27	9/28	9/29
22	15-20 minute tempo 6-8 miles	SD 4-6 miles	Z3Te/Z3Th ? 6-8 miles	ER 4-6	ER 4-6 strides with plenty of rest	LR 8-10 miles	Off	Up Week
23	9/30
24	Z3Te/Z3Th ? 6-8 miles
25	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
26	October	10/1	10/2	10/3	10/4	10/5	10/6
27		SD 4-6 miles	Analy Carrilo, Monty HARD 6-8 miles + Strides	ER 4-6	ER 4-6 Strides	LR 8-10 miles	Off	Up Week
28	10/7	10/8	10/9	10/10	10/11	10/12	10/13
29	ER 6-8 miles	1 Mile, 800, 400, 200, 100 6-8 miles	ER 4-6 miles	800, 400, 200, 100 3-5 miles	ER 2-3	Clovis	Off	Down Week
30	10/14	10/15	10/16	10/17	10/18	10/19	10/20
31	MR 6-8	SD 4-6 miles	Maria Carrillo & Santa Rosa at Montgomery 6-8 miles + Strides	ER 4-6 miles	ER 4-6 miles strides	LR 8-10 miles	Off	Up Week
32	10/21	10/22	10/23	10/24	10/25	10/26	10/27
33	5 x 1k at GP 6-8 miles	ER 4-6 miles	Analy & Montgomery at Windsor Tempo	ER 4-6	2 x 400, 4 x 200, 8 x 100 6-8	LR 8-10 miles	Off	Up Week/Hell Week
34	10/28	10/29	10/30	10/31
35	4 Mile Tempo 6-8 Miles	ER 4-6 miles	3 x 1 mile at goal pace 6-8 miles	ER 4-6
36	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
37	November				11/1	11/2	11/3
38					2 x 400, 4 x 200, 8 x 100 6-8	LR 8-10 miles	Off	Up Week/Hell Week
39	11/4	11/5	11/6	11/7	11/8	11/9	11/10
40	LR 6-10 miles	SD 2-4 miles	Z3TH/Z4	ER 3-5 miles	ER 2-4 miles	NBL	Off	Down Week
41	11/11	11/12	11/13	11/14	11/15	11/16	11/17
42	Z3TH/Z4	ER 4-6 miles	Z3TH/Z4	ER 4-6 miles	ER 4-6 miles 4-6 strides with plenty of rest	LR 6-10 miles	Off	Up Week
43	11/18	11/19	11/20	11/21	11/22	11/23	11/24
44	MR	ER	Z4	ER	ER	NCS	Off	Down Week
45	11/25	11/26	11/27	11/28	11/29	11/30
46	MR	ER	Z4	ER	ER	CIF	Off	Taper Week
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