Hill Intervals @ 3k-5k Effort

• 2-3 mile easy warmup + a few strides
• 40 sec hill intervals @ 3k-5k effort (easy jog down recovery, 3-4 minutes recovery after the last hill rep), 2 mile cooldown
  • Group 1: 8-10x40” hills
  • Group 2: 6-8x40” hills 
  • Group 3: 4-6x40” hills

Long-distance Group

Fartlek + Hills (1minute pickups, 15-sec hills)

• 2-3 mile easy warmup + a few strides
  • 60 second pickups w/ 60 seconds easy jog rest (start out relaxed and naturally squeeze the pace down to around 5K effort)
  • 3-5 minutes jog/walk rest after the final fartlek interval
  • 15 sec hills @ mile effort (easy jog down recovery)
• 2 mile cooldown
  • Group 1: 10x1’, 2-4x15” hills
  • Group 2: 8x1’, 2-4x15” hills
  • Group 3: 6x1’, 2-4x15” hills

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

3-7 miles easy or Light Cross Training

Ancillary: Barefoot Circuits 1&3

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

Warmup: 10-20 minutes of easy jogging, depending on your mileage and how long it takes you to feel warmed up

• 4x200m @ mile-800m effort (200m ez jog recovery)
• This is to help you “feel out” pace and prep your legs for Friday’s effort
• If you’re not performing the intervals at the Shell, feel free to adapt to time or distance outdoors (~0.12-13mi per 200m, 0.06mi per 100m)

Cooldown ~10 minutes of easy jogging

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

Easy 2-4 mile run + 4 strides in preparation for tomorrow’s time trial or workout. Strides are roughly 60-80m in length - gradually accelerating and decelerating.

Ancillary: none

*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 Time Trial**

Easy-Cruise Paced Run + 6-8x30” surges

Note: Cruise pace is about 30-60 seconds faster than true easy pace. During the back half of your run, perform 6-8x30” surges with 90” ez jog in between. 4-9 miles total. 

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

3-7 miles easy

Ancillary: none or on-your-own core work

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

Ancillary: Hip/Glute Circuit #1