March 23rd-29th 2015
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AthleteWeekly Volume GoalMondayTuesdayWednesdayThursdayFridaySaturdaySunday/"Extra Mile"
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Akins, Jordan30-35 miles2-3x1 mile tempo (6:25-6:35) w/ 90 sec rest + 2x150,3x100,6x505 miles4 miles8 sets of 1 min quick, 2 mins easy4 miles50-60 minsoff
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Beal, Cameron30-35 miles3x1 mile tempo (5:55-6:05) w/ 75 sec rest + 2x150,3x100,6x505 miles3 miles + 4x1503200 at Creek5 miles60 minsoff
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Cochrane, Justin35-40 miles50 min run4-5x1000 in 3:25-3:35 (82-86 sec 400 pace) w/ 500 recovery jog6 miles5x600 in 1:55-2:00 (77-80 pace) w/ 3:30 recovery6 miles70 minsOptional 4 to 5 miles. Can be done during the week as a double.
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Currie, Ryan40-45 miles3x1 mile tempo (5:30-5:45) w/ 75 sec rest + 2x150,3x100,6x506 miles (switch Mon and Tue around if you need to)4 miles + 4x150800 at Creek6 miles 75 minsOptional 4 to 5 miles. Can be done on Friday as a double.
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Dillon, Carter28 miles3x1 mile tempo in 5:55 to 6:15 w/ 75 sec rest + 6 strides5 miles3 miles + 4x1501600 at Creek5 miles60 minsOff
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Geisler, Ben30-35 miles3x1 mile tempo (5:55-6:05) w/ 75 sec rest + 2x150,3x100,6x505 miles3 miles + 4x1501600 at Creek4 miles60 minsOff
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Hafner, Sheldon28-32 miles5x300 in 48-50 w/ 3-4 mins rest (go with 800 group)5 miles3 miles + 4x1504x800 at Creek4 miles60 minsoff
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Hart, Weston40-45 miles4x1 mile tempo (5:35-5:45) w/ 75 sec rest + 2x150,3x100,6x506 miles4 miles + 4x1504x8 and 800 at Creek6 miles70 minsOptional 4 to 5 miles. Can be done on Friday as a double.
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Lovejoy, Chris40-45 miles50 min run5x1000 in 3:10-3:20 (77-79 400 pace) w/ 500 recovery jog45 min run5x600 in 1:45-1:50 (70-73 sec 400 pace) w/ 3 mins recovery45 min run70 minsOptional 4 to 5 miles. Can be done during the week as a double.
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Lund, Justin30-35 miles5x300 in 48-50 w/ 3-4 mins rest (go with 800 group)5 miles3 miles + 4x1504x800 at Creek5 miles60 minsoff
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Mackay, Parker30-35 miles5x300 in 48-50 w/ 3-4 mins rest (go with 800 group)5 miles (switch Mon and Tue around if you need to)3 miles + 4x1501600 at Creek5 miles60 minsoff
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Minnihan, Brandon20-25 miles2x1 mile tempo (5:55-6:05) w/ 75 sec rest + 1x150,2x100,4x504 miles3 miles4x600 in 2:15 (90 sec pace) w/ 3:30 rest4 miles50 minsoff
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O'Sullivan, Michael
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Papay, Gage25-30 miles5x300 in 49-52 w/ 3-4 mins rest (go with 800 group)4 miles5 miles6-8 sets of 1 min quick, 2 mins easy (talk to me on Mon about helping at the Creek meet)4 miles50-60 minsoff
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Sparrow, Cody25-30 miles45 mins4x5 min tempo effort, 1 min easy35 mins8x1 min quick, 2 mins easy30 mins50-60 minsoff
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Weaver, Preston25-30 miles4 sets of 5 min tempo effort, 1 min easy.40 mins35 mins8x1 min quick, 2 mins easy45 mins50-60 minsoff
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Wilson, Nate30-35 miles3x1 mile tempo (6:20-6:30) w/ 75 sec rest + 1x150,2x100,4x505 miles6 miles8x1 min quick, 2 mins easy5 miles60-70 minsoff
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Zarrin, Shayan30-35 miles3x1 mile tempo (5:55-6:05) w/ 75 sec rest + 2x150,3x100,6x505 miles3 miles + 4x1501600 at Creek5 miles60 minsoff
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Brown, Hannah30-35 miles3x1 mile tempo (6:45-6:55) w/ 90 sec rest + 2x150,3x100,6x505 miles3 miles + 4x1501600 at Creek5 miles60 min long runoff
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Chipman, Allie30-35 miles3x1 mile tempo (6:00-6:10) w/ 75 sec rest + 2x150,3x100,6x506 miles4 miles + 4x150800 and 4x4 at Creek6 miles60-65 min long runoff
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Easton, Madison35-40 miles3x1 mile tempo (6:00-6:20) w/ 75 sec rest + 2x150,3x100,6x506 miles4 miles + 4x150800 and 4x4 at Creek6 miles60-65 min long runoff
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Eckhoff, Natalie25-30 miles4x1000 in 4:10-4:20 w/ 500 jog recovery5 miles4 miles8 x 1 min quick, 2 mins easy5 miles50-60 min long runoff
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Ehrman, Jessica28-31 miles4x1000 in 4:10-4:20 w/ 500 jog recovery5 miles4 miles8x1 min quick, 2 mins easy5 miles60 min long runoff
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Fitzsimmons, Delaney35-40 miles3x1 mile tempo (6:00-6:10) w/ 75 sec rest + 2x150,3x100,6x506 miles4 miles + 4x1503200 at Creek6 miles70 min long runoff
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Smetanka, Caroline30-35 miles50 mins3-4x1 mile tempo (6:30-6:45) w/ 90 sec rest40 mins8 sets of 1 min fast, 2 mins easy40 mins70 min long runoff
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Soares, Lauren30-35 miles3x1 mile tempo (6:30-6:45) w/ 90 sec rest + 2x150,3x100,6x505 miles4 miles + 4x1501600 and 800 at Creek5 miles70 min long runoff
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Suntken, Abby30-35 miles50 mins4x1000 in 3:45-3:55 (90-92 400 pace) w/ 500 jog recovery 40 mins5x600 at 85-86 sec 400 pace w/ 3:30 rest40 mins70 min long runoff
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