2017 Spring Training Plan
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KEY: Miles/Mins Pace; Morning | Afternoon; w/% miles pace (included); Mins, Mins @ Pace (add on); AYF = As You Feel; AxBmile (distance[s]) = repeats (consistency)
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Eat healthy, sleep as well as you can.Highlighted = tentativecarb heavy diet w/ample protein to prepare for long run/rebuild from Friday's workout
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Mileage volume
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L1L2L3L4L5DateSundayMondayTuesdayWednesday ThursdayFridaySaturday
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3850627082Feb 19th
Long (20% of weekly mileage)
Easy5-6x1200s @ 5k date, 2:30min restMedium-Steady (15% of weekly mileage)Easy~10% weekly mileage Med-Steady +drillsEasy
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Feb 26th
Long (20% of weekly mileage)
Easy
30/40 (or personal equivalent) 200m Floater (track), 10min tempo
5mi TempoEasy
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Mar 5thRetriever InvitationalEasy10x 1' Hill Repeats in Berwynn on Pontiac st.4xMile w/2min rest (Cherry Hill)Easy
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Mar 12th
Long (20% of weekly mileage)
Easy5-6x1000sEasy15min AT + Shorter Easy
Maryland Invitational
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Mar 19th**
Long (20% of weekly mileage)
Easy
10-12x400m w/200m rest between reps; 400m rest between sets of 4
5x500m @ hard; full rest; 5x500m @ harder. 300m jog rest between reps
Easy + 4x100m strides
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Mar 26thClub Penn RelayzEasy6-8+ x 2/2 Fartlek
The Lumberjack (4x400m (2min rest) 10 min tempo (3min rest), 4x400m ("), 10min tempo ("), 4x400m("))
AYF
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<20<30
<40
<50
<60
April 2nd
Long (20% of weekly mileage)
Easy
Ascending Ladder 200, 2x300 w/100m rest, 400,800,1000,800,600 w/1:45min rest. 3x75m sprints
AYFRecovery
pre-meet, or 4x200m strides/25 min tempo, 2x(4x200m w/staggered rests)
NIRCA Nats
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3040506275April 9thNirca NatsEasy
14+ x 400m w/200m rest; 400m rest between sets of 4
Medium-Steady
Easy + 4x100 strides
Loyola Hopkins InvitationalEasy
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3040506265April 16th
Long (20% of weekly mileage)
Easy10+ x 1/1 FartlekEasy1500/800 planEasy
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2530405060April 23rdEasy
Short run, 3x400m, 3:00 rest, 3x300m; 3min rest; 4x200m w/staggered rest
Easy
Easy, 4x200m
Easy, (4x200m w/full rest)Shippensburg
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2030354552April 30thEasy
Easy, 4x200m w/staggered rest
Easy, last 15%@med-steadyEasy
2x(3x300m) w/2min rest btwn reps, 3min between sets
Kehoe Twighlight Meet (if qualified) OR AYF
Easy, 100m strides
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2025303545May 7thEasyEasy6x300m w/2min rest btwn reps; 3x75m sprintsV. Easy
Shorter Easy, 400m, 300m, 200m, 100m w/full rest in between
V. EasyV. Easy, 4-5x100m strides
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May 14th
Pre-Meet (30min, 4x200m strides)
Easy
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If you feel as if no particular volume level suits you, feel free to pick a midway point between two of them and follow the increment levels about the same (i.e. if you do volume level 2.5, then from week 2 to 3 you would go from ~43 to ~48 miles
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**Spring Break
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Color Key
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WinterSteadily ascend to full mileage volume; no "workouts" or intervalsDominantly Aerobic
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Workouts with full rest (e.g. 2min on, 4min off fartlek) begin as well as medium length, steady effort runs. This phase is relatively long for Spring outdoor track
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SeasonThis phase introduces classic speed workouts (e.g. 400m repeats at specific paces) and mixed workouts (e.g. intervals followed by tempo runs) to begin lactic acid accumulation conditioningTransition Phase
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Truly anaerobic workouts begin such as short distance ladders and staggered 200m reps; special attention is given to workout pacing here as weekly mileage begins to drop ~10-20%Dominantly Anaerobic
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Raw speed is refined in this last stage where even shorter, sprint-length intervals are run for time as we further taper in preparation for our final race(s) of the season
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Men 5k
Women 5k
Men 800/1500
Women 800/1500
100/200
400/800
Weightlifting
Tempo Runs
Floater Workouts
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