Winter Break Training
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Mid-Distance Training
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PhaseMondays DateMondayTuesdayWednesdayThursdayFridaySaturdaySundayMileage
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Return to mileage 11/19Thanksgiving Break 20-25
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strides 2-3 times a week11/2625-30
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lifting 3 times a week12/3Reading Day 30-35
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All easy runs 12/10Last Day of Exams EzLong Run (9-10)Recovery/Off35-40
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Aerobic Conditioning (dont start workouts till 2-3 weeks of consistent running)12/1725 WU, 6xStrides on straights (jog the curves) -- (2@3k, 2@1500, 2@800), 4x100 at RELAXED top speed w/ walk back recovery, 6x30m accelerations RELAXED w/ walk back recovery, 15-20 CDEzMedium LR (7-8)20 Ez - 20 Brisk - 10 Ez EzLong Run (9-10)Recovery/Off35-40
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Monday = speed (view as a more extended stride routine or super light mile paced workout) 12/243 x (2 x 300) @ mile effort pace. Rest (100 jog/500 jog) Ez [Christmas]Medium LR (7-8)6-8 x 45-60 second Hill w/ 10-15 WU and CDEzLong Run (10-11) Recovery/Off40-45
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Wednesday = Medium Long Run 12/3125 WU, 6xStrides on straights (jog the curves) -- (2@3k, 2@1500, 2@800), 4x150 at RELAXED top speed w/ walk back recovery, 8x30m accelerations RELAXED w/ walk back recovery, 15-20 CDEzMedium LR (8-9)6 x 600 @ 5k -> 3k Pace w/ 400 Jog Recovery EzLong Run (10-11) (Alternate miles between brisk and Ez) Recovery/Off40-45
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Thursday = Endurance/Strength 1/74 x (2 x 300) @ mile effort pace. Rest (100 jog/500 jog) EzMedium LR (8-9)10 Ez - 3-4 x (5 on - 5 off) - 10 Ez. On at Tempo-15 seconds - Off at Tempo + 1 minuteEzLong Run (11-12)Recovery/Off45-50
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Saturday = Long Run Sundays = Recover1/1420 WU - 6xStrides on straights with jog recovery on turns (2@3k, 2@1500, 2@800), 2 x (2 x 200) @ 800 pace Rest (200/400 Jog) EzMedium LR (9-10)8-10 x 45-60 second Hill w/ 10-15 WU and CDEzLong Run (11-12) (Alternate Miles between brisk and Ez)Recovery/Off45-50
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1/21MLK Day Classes Resume First Day of Official Practice Strides 2 times this week Time Trial Down Week (35-40)
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