2017 Fall Training Plan
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KEY: Miles/Pace; w/% miles pace (included); Mins, Mins @ Pace (add on); AYF = As You Feel; AxBmile (distance[s]) = repeats (consistency); Workout, Second part of workout, third part of workout, etc... Option A | Option B | Option C
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Mileage Volume
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L1L2L3L4L5DateSundayMondayTuesdayWednesdayThursdayFridaySaturday
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45556272828/28/2017Long Run (20% of weekly mileage)25min, 3-4x1mi; full restEasyMedium-Steady (15% of weekly mileage)Easy8k AT tempo, shorter easyEasy
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45556272829/3/20176-8x 2/4 Fartlek @ Berwynn Easy8k AT tempo, shorter easyEasy
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45556272829/10/2017Easy6-10x 1' Pontaic St. Hill Repeats, jog back to starting point rest~30min, 4-7xComcast Hill Reps w/2:30 restEasy
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45556272829/17/2017~30min, 4-5x1mile; full rest (~3min), 3x100m Strideseasy, 4x400m (full rest)Easy
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45556272829/24/2017Scrimmage vs. UMBC~15-25 min easy, 5-8xComcast Hill repsMedium-Steady (15% of weekly mileage)Easy7-9x 2/4 Fartlek | Pre-meetDC Invitational
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405060708010/1/2017WU to site, 4-7x800m hill reps in Berwynn; 1:45 rest (starting @ Quebec st.)Easy30-40min Tempo | Pre-meet if going to UVAUVA Cavalier Invitational
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354555657510/8/2017WU, 3-4x1mi @ track/eng. fields w/3min restEasyThe Lumberjack | Easy, 4x200 if going to PrincetonPre-meet
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304050607010/15/2017Princeton Invitational5-8x800m reps @ Berwynn; 1:45 restEasyPre-meet, 4x200m w/1min restRegionals @ Lehigh
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304045556510/22/2017WU, 6x1000m; 1@ fast, 2 @ maintain, 2 @ faster, 1 @ fastest. 2:00-2:30 rest depending on how you feel (?)EasyEasy5x600m w/1:30 jog rest; 2min rest (after last 600), 5k tempoEasy
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253545506010/29/2017EasyEasy4x800m reps on track (For speed), full rest RecoveryEasy, 3-4x100m stridesEasy, 2x(4x200m w/staggered rest)Easy
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203040455011/5/2017WU, 8x300m with walk/jog100m restEasyEasyShorter Easy, 4x200m strides w/full restPre-meet (Race-style warmup: 20-30min, 4x150m strides with full rest)Nationals @ Michigan
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AYF11/12/2017
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11/19/2017
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11/26/2017
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12/3/2017
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12/10/201712mi for Dylan's B-Day
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Color Key
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SummerSteadily ascend to full mileage volume; no "workouts" or intervalsDominantly Aerobic
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Workouts with full rest (e.g. 1min on, 4min off fartlek) begin as well as medium length, steady effort runs
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SeasonWhere it gets heavy: this phase formally starts our season with with longer intervals (e.g. mile repeats) and long, harder aerobic runs (e.g. 10mi hard)
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Truly anaerobic workouts begin such as mie repeats with 1:45 rest and 800m repeats; weekly mileage begins to drop ~10-20%Dominantly Anaerobic
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Raw speed is refined in this last stage where even shorter length intervals are run fast as we further taper in preparation for our final race(s) of the season
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Men
Women
100/200
Sheet12
400/800
Weightlifting
Medium Steady
Fartleks
Strides
Pre-meet
Rolling Repeats/Quarters
Mile Repeats
Long Runs
Tempo Runs
Moderate Intensity
Hill Sprints
Progression Runs
"10mi" Hard
Off Days
"Carbo loading"
General Weights
 
 
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