2023 FALL CLINIC

	A	B	C	E
1	UPHILL PERFORMANCE GOALS
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3	BEGINNER / LESS EXPERIENCED
4	OPTION 1: follow this progression if your current weeky average elevation is 400m
5	OPTION 2: follow this progression if your current weeky average elevation is 600m
6			OPTION 1	OPTION 2
7		WEEK 4	400m	600m
8	REST WEEK	WEEK 5	300m	300m
9		WEEK 6	500m	700m
10		WEEK 7	600m	800m
11		WEEK 8	700m	900m
12	REST WEEK	WEEK 9	500m	500m
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14	INTERMEDIATE / ADVANCED
15	OPTION 1: follow this progression if your current weeky average elevation is 1200m
16	OPTION 2: follow this progression if your current weeky average elevation is 1500m
17			OPTION 1	OPTION 2
18		WEEK 4	1200m	1500m
19	REST WEEK	WEEK 5	600m	600m
20		WEEK 6	1300m	1600m
21		WEEK 7	1450m	1750m
22		WEEK 8	1500m	2000m
23	REST WEEK	WEEK 9	700m	700m
24
25	REMINDERS
26	Long runs are performed in Zone 1 & 2 still.
27	General strength 2x's per week.
28	Be sure to stretch, yoga and foam roll multiple times per week.
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