Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run hills.

      4-6x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last 1-minute rep, then 4-6x10sec hill sprints @ 800m effort with slow walk down recovery. Gauge the # of reps you perform based on how you’re feeling after Saturday’s meet. 

      2 mile cooldown. 

Long-distance workout

Strength endurance + speed hill circuits. All groups together. 

      Easy distance run for 2-3 miles prior to intervals. Following easy running, perform 

      drills and then run the hill circuits.

      6-8x1min hill reps @ 3k effort with slow jog down recovery, 4 minutes rest after

the last rep, then 3-4x10sec hill sprints @ 800m effort with walk down recovery

      Gauge the # of reps you perform based on how you’re feeling after Saturday’s meet. 

      2-3 mile cooldown. 

Ancillary: Medball Circuit #1, Core #1

3-7 miles easy or Light Cross Training

Ancillary: none

at the Shell

200m intervals @ mile effort. All groups together.

     2 mile warmup + a few strides

     2x(4x200m) @ mile effort. 200m slow jog between reps, 3 minutes rest    

     between sets.

     2 mile cooldown

Long-distance workout

Alternation workout @ 5k & steady effort. 

    2 mile easy warmup + a few strides

    Group 1&2: 4x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    roughly 4800m of total work (~3miles)

    Group 3: 3x(400m @ 5k effort, 800m steady effort) of continuous effort. Should be  

    roughly 3600m of total work (~2.25 miles)

    2 mile easy cooldown

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

3-7 miles easy OR 30-45 minutes of easy cross training 

Ancillary: Barefoot circuits 1&3 (see previous weeks for exercises)

Easy pre-meet 

3-5 miles with 3-4 light strides

If not competing in Saturday’s meet

Flex Day

4-8 miles of easy running OR moderate effort cross training (40-60 minutes)

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

If not competing in today’s meet

Long Run

Easy long run for distance 8-14 miles, depending on your mileage

Ancillary: Hip/Glute Circuit #1

3-7 miles easy w/ 6-8 strides

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

Speed Endurance

• Run easy for 2-4 miles and go through drills before starting sprint work (can be performed with or without spikes)
• 2x(100m, 200m, 300m) @ 800m effort with 1:30’, 2’ and 3’ rest in b/t the corresponding intervals, 3-5’ easy jog b/t sets
• Cooldown 5-10 minutes of walking or slow jogging

Long distance

Pace Variation Fartlek 

Fartlek @10k-tempo effort with a 40-sec surge down to 5k pace in the middle of each rep

• 2 mile warmup + a few strides    
•  Group 1: 6min-5min-4min-3min-2min-1min (1 min ez jog between intervals)
•  Groups 2&3: 5min-4min-3min-2min-1min (1 min ez jog between intervals)
• 2 mile cooldown

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

3-7 miles easy or Light Cross Training

Ancillary: none

at the Shell

• • 2 mile warmup + a few strides
  • Group 1: 2-3x(400-300-200) @3k-mile effort w/ 90-sec rest in between reps, 3-4min rest between sets
    • *Third set is optional, based on how you feel. If you’re feeling good, go for it! If you’re having an off day or feel flat, it’s fine to call it after two sets in order to feel your best for Saturday’s race.*
  • Groups 2&3: 2x(400-300-200) @3k-mile effort w/ 90-sec rest, 3-4min rest between sets
  • 2 mile cooldownMid-distance & Long Distance Combined 

    3k-Mile Pace Intervals

  Ancillary: Medball Circuit #1, Core #1

3-7 miles easy & barefoot circuits 1&3 (see previous weeks for exercises)

Easy pre-meet 

3-5 miles with 2-4 light strides

If not competing in Saturday’s meet

Flex Day

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

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

If not competing in today’s meet

Long Run

Mid-distance: 8-10mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Long-distance: 8-12mi run with the middle @ tempo effort

     Group 1: 20 min tempo

     Groups 2&3: 15 min tempo

Ancillary: Hip/Glute Circuit #2

3-7 miles easy w/ 6-8 strides

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

• 2 mile easy warmup + a few strides
• Group 1: 4x800m @ 3k-5k effort (recovery equal to the 800m interval time), 3-5 recovery after the set, 4x200 @ mile-800m (200m jog recovery)
• Group 2: 3x800 @ 3k-5k effort (recovery equal to the 800m interval time), 3-5 recovery after the set, 2-4x200 @ mile-800m (200m jog recovery)
• 1-2 mi easy cooldown 

Long-distance Group

• 2 mile easy warmup + a few strides
• Group 1: 4x(600m @ 5k, 600m steady). This is done continuously. You can think of steady effort like cruise effort (30-60 seconds/mile faster than true easy effort)
• Group 2&3: 3x(600m @ 5k, 600m steady). This is done continuously. You can think of steady effort like cruise effort (30-60 seconds/mile faster than true easy effort)
• 3) 1-2 mile cooldown to hit total time for the day

Ancillary: Medball Circuit #2, Core #2

3-7 miles easy or Light Cross Training

Ancillary: Barefoot Circuits 1&3

at the Shell

• 2 mile easy warmup + a few strides
• Group 1: 2 x 2min @ threshold (1' jog rest b/t intervals), 2-3 minutes walk-jog rest, 3x300m @3k-mile pace (100m slow jog), 3 minutes walk-jog rest, 4-5x200m at mile pace (200m jog rest), cooldown to hit total time.
• Group 2&3: 2 x 2min @ threshold (1' jog rest b/t intervals), 2-3 minutes walk-jog rest, 2x300m @3k-mile pace (100m slow jog), 3 minutes walk-jog rest, 3-4x200m at mile pace (200m jog rest), cooldown to hit total time.
• 1-2 mile easy cooldown

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

3-7 miles easy or 30-50 minute cross training 

Ancillary: none or on-your-own core

Easy pre-meet 

3-4 miles with 3-4 strides

*optional* 1-2x150m w/ full recovery (3-4’) to prime the body for tomorrow’s race

If not competing in Saturday’s meet

Flex Day: Easy-Cruise Effort Run or Cross Training

Running Option: 3-8 miles easy w/ fartlek strides - 6-8 x 20” stride (40” easy)

Cross Training Option: 30-60’ cross training w/ 6-8x20” pickups (40” easy)

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

*Optional* 7-10 minute shakeout run 4-6 hours prior to race time.

In terms of a warm-up, do whatever works best for YOU - allowing you to feel prepped and ready to roll. Here is an example of what I like to do on race day:

Dynamic Drills, 15 minutes of easy running, 90 sec @ threshold-10k effort, 30 sec easy jog, 60 sec @ threshold-10k effort, jog back to the track, change into spikes, go to the bathroom, etc. and then perform ~4-6 strides prior to race time

If not competing in today’s meet

Long Run

8-12 miles + 4-6 strides post-run (starting every minute)

Ancillary: Hip/Glute Circuit #1

Recovery Run or XT

6-8 miles at an easy pace or 45-60 minutes of cross training

Recovery Day + Strides

3-7 miles easy

Ancillary: none or on-your-own core

Mid-Distance & Long-Distance combined

*choose your Group based on your desired training intensity and what sort of winter base you’ve built over the past couple of months*

2 mi warmup, 3-minute intervals @ Threshold/10k effort (1 minute rest/ez jog), 30-sec hill intervals @ mile-3k effort (60-90 sec jog down recovery), 20-sec fartlek strides @ mile effort (40 sec ez jog), 2 mi cooldown

Group 1: 4-5x3min, 4x30sec hill, 4x20sec strides

Group 2: 4x3min, 4x30 sec hill, 4x20sec strides

Group 3: 3x3min, 3x30 sec hill, 3x20 sec strides

Ancillary: Medball Circuit #1, Core #1

3-6 miles easy or Light Cross Training

____________________________________________________________________

Barefoot #1 (each exercise performed for 10-15meters)

Can be done on track / grass / sand / indoors

1. Forward walk
2. Backward walk
3. Toes in walk
4. Toes out walk                   
5. Outside of foot walk
6. Inside of foot walk
7. Toe walk
8. Heel walk

Barefoot #3

1. Straight leg, spell alphabet – L/R
2. Toe grab scoot – pull forward with toes and move forward x 20
3. Squatting calf raises – in 90° squat position, then raise heels x 10
4. Side foot calf raises - L/R, on lateral side of foot x 10 each foot
5. Everted toe squat – toes pointed out, on toes, squat x 10
6. Toe lunge walk – lunge while staying on toes x 10 meters

at the Shell

• 2 mile easy warmup + a few strides
• Group 1: 6-8x200m @3k-mile effort (200m easy jog rest) + 3x150m accels working the final 50m down to around 400m-800m effort (4-5 minute walking rest in between)
• Group 2&3: 4-6x200m (200m easy jog rest) + 3x150m accels working the final 50m down to around 800m effort (4-5 minute walking rest in between)
• 2 mile cooldown

Long-distance Group

• 2 mile easy warmup + a few strides
• Sets of (4x400m w/ 60-sec rest), 3-4 minutes rest between sets, this should be run around 5K effort.
• 2 mile cooldown
  • Group 1: 2-3x(4x400m) @5k effort
  • Group 2&3: 2x(4x400m) @ 5k effort

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

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

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

3-8 miles easy w/ 4-6 strides

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

Start out relaxed and then naturally work down the pace throughout the run

Ancillary: Hip/Glute Circuit #2

3-7 miles easy & barefoot circuits 1&3

Ancillary: none or on-your-own core