March 9th-15th 2015
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AthleteWeekly Volume GoalMondayTuesdayWednesdayThursdayFridaySaturdaySunday/"Extra Mile"
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Akins, Jordan25-30 miles50 mins on E/W trail + 6 power hills4x800 @ 93-96 400 pace w/400 jog + 4x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 4:11-4:20 (1:40-1:43 400 pace) w/ 1 min restOff
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Beal, Cameron30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 78-82 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40040 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:32-3:43(84-89 400 pace) w/1 min rest Off
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Cochrane, Justin40-45 miles70 mins on E/W trail + 6 power hills5-6x800 @ 82-86 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40060 mins on the Highline Canal + 6x100 barefoot5x1K Tempo in 3:43-3:53 (89-93 400 pace) w/ 1 min restOpptional 4-5 miles (can be done as a double during the week)
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Currie, Ryan40-45 miles70 mins on E/W trail + 6 power hills5-6x800 @ 74-78 400 pace w/400 jog + 4x1506 miles Check McMillan Running Calc for paces3 sets of 4x200 in 33-35 w/45 sec rest and 3 mins between sets50 mins on the Highline Canal + 6x100 barefootLPS Duals: 4x800 and 1600off
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Dillon, Carter21 miles3 miles + 6x1004 miles3 miles + 4x30 sec strides4 miles at Regis JV meet3 miles + 6x1003 miles + 1 mile on the track of 200 quick, 200 jogOff
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Geisler, Ben30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 78-82 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40050 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:32-3:43 (84-89 400 pace) w/1 min restoff
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Hafner, Sheldon25-30 miles45 mins on E/W trail + 6 power hills4x800 @ 82-86 400 pace w/400 jog + 4x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:43-3:53 (89-93 400 pace) w/1 min restoff
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Hart, Weston40-45 miles70 mins on E/W trail + 6 power hills5-6x800 @ 74-78 400 pace w/400 jog + 4x1506 miles Check McMillan Running Calc for paces2-3 sets of 4x200 in 34-36 w/45 sec rest and 3 mins between sets50 mins on the Highline Canal + 6x100 barefootLPS Duals: 3200Opptional 4-5 miles (can be done as a double during the week)
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Lovejoy, Chris40-45 miles70 mins on E/W trail + 6 power hills5-6x800 @ 74-78 400 pace w/400 jog + 4x1506 miles Check McMillan Running Calc for paces3 sets of 4x200 in 34-36 w/45 sec rest and 3 mins between sets50 mins on the Highline Canal + 6x100 barefootLPS Duals: 3200Opptional 4-5 miles (can be done as a double during the week)
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Lund, Justin30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 78-82 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40040 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:43-3:53 (89-93 400 pace) w/1 min restOff
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Mackay, Parker30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 78-82 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40040 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:32-3:43 (84-89 400 pace) w/ 1 min restOff
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Minnihan, Brandon20-25 miles45 mins on E/W trail + 6 power hills4x800 @ 94-98 400 pace w/400 jog + 3x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40035 mins on the Highline Canal + 6x100 barefoot3x1K Tempo in 4:20-4:30 (1:43-1:47 400 pace) w/1 min restOff
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O'Sullivan, Michael30-35 miles. Stay conservative until your calf is feeling stronger50 mins on E/W trail + 6 power hills4x800 @ 82-86 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot4-5x1K Tempo in 3:32-3:43 (84-89 400 pace) w/ 1 min restOff
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Papay, Gage25-30 miles. Stay conservative until your foot is feeling better45 mins on E/W trail + 6 power hills4x800 @ 86-90 400 pace w/400 jog + 3x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot3-4x1K Tempo in 3:53-4:04 (93-97 400 pace) w/1 min restOff
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Schauer, Chris40-45 miles70 mins on E/W trail + 6 power hills5-6x800 @ 82-86 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet 1600, 800 and 4x40050 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:43-3:53 (89-93 400 pace) w/ 1 min restOpptional 4-5 miles (can be done as a double during the week)
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Sparrow, Cody25-30 miles45 mins on E/W trail + 6 power hills4x800 @ 90-92 400 pace w/400 jog + 3x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot3-4x1K Tempo in 4:04-4:11 (97-1:40 400 pace) w/1 min restOff
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Weaver, Preston21 miles (talk to me on Monay about yoru training schedule)3 miles + 6x1004 miles3 miles + 4x150Regis Meet (if ready) 1600 and 4x4003 miles + 6x1003 miles + 1 mile on the track of 200 quick, 200 jogOff
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Wilson, Nate30-35 miles. Talk to me on Monday about your weekly mileage50 mins on E/W trail + 6 power hills4-5x800 @ 92-95 400 pace w/400 jog + 4x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40040 mins on the Highline Canal + 6x100 barefoot3-4x1K Tempo in 4:11-4:20 (1:40-1:43 400 pace) w/1 min restOff
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Zarrin, Shayan30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 78-82 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for pacesRegis Meet: 1600, 800 and 4x40040 mins on the Highline Canal + 6x100 barefoot4x1K Tempo in 3:32-3:43 (84-89 400 pace) w/ 1 min restOff
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Brown, Hannah30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 90-92 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for paces3 sets of 4x200 in 40-43 w/45 sec rest and 3 mins between sets40 mins on the Highline Canal + 6x100 barefootLPS Duals: 1600Off
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Chipman, Allie30-35 miles60 mins on E/W trail + 6 power hills5x800 @ 86-90 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for paces3 sets of 4x200 in 38-40 w/45 sec rest and 3 mins between sets40 mins on the Highline Canal + 6x100 barefootLPS Duals: 4x800 and 1600Off
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Easton, Madison35-40 miles70 mins on E/W trail + 6 power hills5-6x800 @ 86-90 400 pace w/400 jog + 4x1506 miles Check McMillan Running Calc for paces3 sets of 4x200 in 38-40 w/45 sec rest and 3 mins between sets50 mins on the Highline Canal + 6x100 barefootTempo Run: 15 mins easy, 20 mins tempo @ 6:15-6:30 pace, 10 mins easy Opptional 4-5 miles (can be done as a double during the week)
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Eckhoff, Natalie25-30 miles50 mins on E/W trail + 6 power hills4x800 @ 92-95 400 pace w/400 jog + 4x1504 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot3-4x1K Tempo in 4:11-4:20 (1:40-1:43 400 pace) w/1 min restOff
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Ehrman, Jessica25-30 miles30 mins on E/W trail + 6 power hills3 miles + 6x1004 miles Check McMillan Running Calc for pacesRegis Meet: 1600 and 4x40040 mins on the Highline Canal + 6x100 barefoot3-4x1K Tempo in 4:11-4:20 (1:40-1:43 400 pace) w/ 1 min restOff
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Fitzsimmons, Delaney40-45 miles70 mins on E/W trail + 6 power hills6x800 @ 86-90 400 pace w/400 jog + 4x1506 miles Check McMillan Running Calc for paces3 sets of 4x200 in 38-40 w/45 sec rest and 3 mins between sets50 mins on the Highline Canal + 6x100 barefootLPS Duals: 4x800 and 1600Opptional 4-5 miles (can be done as a double during the week)
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Smetanka, Caroline25-30 miles. Stay conservative unitl your knee is feeling stronger50 mins on E/W trail + 6 power hills4x800 @ 90-92 400 pace w/400 jog + 4x1504 miles Check McMillan Running Calc for paces2 sets of 4x200 in 40-43 w/45 sec rest and 3 mins between sets40 mins on the Highline Canal + 6x100 barefootLPS Duals: 3200Off
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Soares, Lauren35-40 miles70 mins on E/W trail + 6 power hills5-6x800 @ 90-92 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for paces3 sets of 4x200 in 40-43 w/45 sec rest and 3 mins between sets40 mins on the Highline Canal + 6x100 barefootLPS Duals: 1600 and 800Opptional 4-5 miles (can be done as a double during the week)
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Suntken, Abby25-30 miles. Stay conservative until your hip is feeling stronger50 mins on E/W trail + 6 power hills4x800 @ 90-92 400 pace w/400 jog + 4x1504 miles Check McMillan Running Calc for paces2 sets of 4x200 in 40-43 w/45 sec rest and 3 mins between sets40 mins on the Highline Canal + 6x100 barefootLPS Duals: 800Off
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Walton, Rebecca30-35 miles50 mins on E/W trail + 6 power hills4-5x800 @ 90-92 400 pace w/400 jog + 4x1505 miles Check McMillan Running Calc for paces3 sets of 4x200 in 40-43 w/45 sec rest and 3 mins between sets40 mins on the Highline Canal + 6x100 barefootLPS Duals: 4x800 and 800off
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