• 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

at the Shell

• 2 mile easy warmup + a few strides
• 200m intervals @ 3k-mile effort (200m slow jog recovery)
• 2 mile cooldown
  • Group 1: 6x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile
  • Group 2: 4-6x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile
  • Group 3: 4x200m @ 3k, 3’ walk-jog rest, 2x200m @ mile

& Distance Group

• 2 mile easy warmup + a few strides
• 200m intervals @ 3k effort (200m slow jog recovery)
• 2 mile cooldown
  • Group 1: 8x200m @ 3k
  • Group 2: 6-8x200m @ 3k
  • Group 3: 4-6x200m @ 3k

Ancillary: Medball Circuit #1, Core #1

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

Threshold 800’s + 2x150m buildups

• 2 mile easy warmup + a few strides
• Threshold = similar to cross country effort (think comfortably hard). For the 150m buildups, you will “change gears” and get faster each 50m
  • Group 1: 5x800m @ threshold (1’ ez), 3-5’ between sets,2x150m buildups (250m jog rest)
  • Group 2: 4x800m @ threshold (1’ ez), 3-5’ between sets, 2x150m buildups (250m jog rest)
  • Group 3: 3x800m @ threshold (1’ ez), 3-5’ between sets, 2x150m buildups (250m jog rest)
• 2 mile cooldown

Long distance Group

Alternation Workout (0.5mi @ threshold-10k effort, 0.5mi steady)

*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 mile easy warmup + a few strides
• Continuous alternation workout with 0.5mi @ 10K-CC effort and 0.5mi at a steady effort (steady = a little faster than your standard running pace, but still comfortable)
  • Group 1: 4 miles continuous
  • Group 2: 3-4 miles continuous
  • Group 3: 2-3 miles continuous
• 2 mile cooldown

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

3-7 miles of easy running or 30-50 minutes of light cross training

Ancillary: none or on-your-own core work

Easy pre-meet 

3-5 miles with 4-6 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 #2

3-8 miles easy w/ *optional* fartlek strides (4-6 x 15-sec stride, 45-sec ez jog)

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

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

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

3-8 miles easy

6x20 seconds at mile effort, 20 seconds very slow jog. This is meant to be challenging and get your HR up, but the overall volume of high paced effort is quite low.

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

Run for ~30 minutes before beginning hill strides. Stride up the hill at a controlled but fast effort. Full recovery between reps (walk slowly down the hill and take at least 1-2 minutes between reps). Cooldown back to campus.

3-7 miles easy or Light Cross Training

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

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

*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

3-6 miles, depending on your training load and how you’re feeling.

• 2 mile warmup, drills, and a few strides
• 2 x 200 @ mile effort (rest=walk 100m, jog 100m)
• 1K @ goal Turkey Trot pace
• 2 x 200m @ mile effort (rest=walk 100m, jog 100m)
• 2 mile cooldown

2-6 miles with drills and 4 strides

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

*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

3-6 miles, depending on your training load and how you’re feeling.

• 2 mile warmup, drills, and a few strides
• 2 x 800m @ threshold/CC effort (rest=2 minute walk/jog)
• 4 x 200m @ mile effort (rest=walk 100m, jog 100m)
• 2 mile cooldown

3-7 miles easy or Light Cross Training

Time Trial: If people choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 

• 2 mile warmup, drills, and a few strides
• 2 x 1K @ interval effort (rest=3 minute walk/jog)
• 4 x 400m @ mile effort (rest=400m jog)
• 2 mile cooldown

*Interval effort* 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”)

3-7 miles easy or Light Cross Training

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

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

**For those interested in training through Thanksgiving, I will continue to update workouts and add in a couple opportunities for optional time trials**

Flex Day

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

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

• Run easy for 2-3 miles at an easy-moderate pace before starting the fartlek. 
• 4 x 1 minute @ 3k/2-mile race effort & rhythm (jog 60-second recoveries)
• 4 x 30 seconds @ mile effort & rhythm (jog 30-second recoveries) 
• 2-3 mile cooldown

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

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Time Trial: If you choose to go this route and would like to run two time trials (one this week and one next week), I would recommend choosing a longer distance (5k or 3k) first and then a shorter distance (3k or mile) the following week. If you choose to run one time trial, pick the event that gets you the most excited to “race”!!

If the weather looks considerably better on Tuesday, feel free to swap workout days as well! 

OR

Workout: 8x400m Cutdown

• 2 mile warmup, drills, and a few strides
• 8 x 400m @ mile effort (rest=walk 100m, jog 300m)
• 2 mile cooldown

*Start out a tad on the conservative side, find your rhythm, and then try to rip the last 2-3 intervals if you’re feeling good.*

Ancillary: *Optional General Strength Circuit 1-4 (pick 1-2)

3-7 miles easy or Light Cross Training

Ancillary: none

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

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