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*