*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