*Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

• Take a little extra time to actively stretch and ‘get loose’ if you need to
• 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: Threshold + 2 minutes hard

• 2 mile warmup, drills, and a few strides
• 2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 2-minutes @ 97% effort.

Groups 1&2: 3mi Threshold, 2 minutes HARD

Group 3: 2mi Threshold, 2 minutes HARD

The goal is to keep the threshold tempo run under control and not hammer it. The 2-minutes hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort.

Ancillary: General Strength Circuits 1-4 (pick 2)

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Light Workout: 

• 20-30 minute warmup, drills, and a few strides
• 4x200 @ mile-2mile effort
• 2 mile cooldown

The goal of this workout is simply to turn the legs over a little bit, nothing more. “The hay is in the barn.”

Ancillary: General Strength Circuits 1-4 (pick 1)

Pre-Race

2-6 miles with 4-6 strides and drills

Ancillary: none

Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

*Optional Accels* + Steady Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

• Take a little extra time to actively stretch and ‘get loose’ if you need to
• 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: Light Fartlek 10x30 seconds

• Run easy for 2-3 miles at easy-moderate pace before starting the fartlek.
• 10 x 30-seconds @ 3k/2-mile race effort & rhythm (no faster!) (jog 30-second recoveries).
• 2-3 mile cooldown

Ancillary: General Strength Circuits 1-4 (pick 2)

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Workout: 1K Intervals @ CC Effort at the track

• 2-3 mi warmup, drills, and a few strides
• 1000m intervals @ CC effort (1:30 rest/ez jog) *if you’re feeling good, push the last interval to simulate a race kick finish*
• 2 mi cooldown

Group 1: 7 x 1K

Group 2: 6 x 1K

Group 3: 5 x 1K

Ancillary: General Strength Circuits 1-4 (pick 2)

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: none or optional core

Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

Medium Long Run at 9am from Engineering Hall

6-11 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

Steady Easy Volume or *optional* Cross Training

We will run to U-bay fields from Engineering Hall and play some ultimate frisbee! Feel free to add on easy volume afterwards if you would like.

Ancillary: none or optional core

Workout: 5x800

2 mi warmup, 5x800m @ Interval Effort (2.5 minute jog/walk rest), 2 mi cooldown

• Take your mile PR (or best guess) and add 6-8 seconds per laps from this mile pace (ex. For a 5:00 miler (75 seconds per lap), you would be running ~81-83 seconds per lap at “Interval intensity”)

Ancillary: General Strength #1-4 (pick 2 circuits)

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Workout: Steady Volume w/ Light Fartlek Work

• 4-8 miles, depending on volume
• Run easy for 20-30 minutes at easy-moderate pace before starting the fartlek strides. 10 x 20-seconds @ 1-mile to 800m speed/effort (jog 40-second recoveries). Cooldown to hit total volume for the day.

Pre-Race

2-6 miles with 4-6 strides and drills

Ancillary: none

Flex Day

a few miles of easy running, light cross training, or off

Long run @ 9:00 am if you did not race

Ancillary: *Optional General Strength Circuit (1-4) x1*

*Optional Accels* + Easy Volume

*Accels: preferably at a track or turf field with distance markings*

Sprint drills warmup routine and then some neuromuscular speed development

• Take a little extra time to actively stretch and ‘get loose’ if you need to
• 4-5x40m accelerations @90-95% max sprint speed (take your time decelerating and run through the accel, it’s okay if you end up 80-100m down the track/field (2 minutes walking or standing recovery in between accels)

Following the accels, run at a very easy pace

4-8 miles, depending on your training load and how you’re feeling.

Ancillary: none or optional core

Workout: 1 minute pickups @ 5K effort, 20-second fast strides

• 2-3 mile warmup, drills, and strides
• 1-minute pickups @ 5k race effort/speed (1-minute jog recovery)
• 3 minutes walk/jog recovery in between sets
• 20-second pickups @ mile race speed (jog 40-second recoveries).
• 2-3 mile cooldown

Group 1: 12x1 minute @ 5K, 6x20 second strides @ mile effort

Group 2: 10x1 minute @ 5K, 5x20 seconds strides @ mile effort

Group 3: 8x1 minute @ 5K, 4x20 seconds strides @ mile effort

*This is strictly an effort based workout; no need to check your pace; just feel the right effort, and focus on rhythmical running, good posture, and staying calm in the storm, so to speak. The more you can stay calm when applying more speed the more fluid your stride becomes; hence, your efficiency improves and translates to improved race performance.

After the last fartlek pickups, run easy to moderate the remainder of the time. However, the last 5-minutes of this run or any other run should be jogging, to ease your body back to a restorative state that calms your hormones, mind, and lowers physical demand slowly.*

Workout: Threshold Work + Hills 

• 2-3 mi warmup, drills, and a few strides
• 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 40-sec hill intervals @ mile-3k effort (80 sec jog down recovery)
• 2 mi cooldown

Group 1: 6x3min, 6x40sec hill

Group 2: 5x3min, 5x40 sec hill

Group 3: 4x3min, 4x40 sec hill

Ancillary: General Strength Circuits 1-4 (pick 2)

ON OWN: Flex Day

a few miles of easy running, light cross training, or off

Ancillary: *Optional General Strength Circuit (1-4) x1*

Fall Colors Long Run (details above)

8-13 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1