*Optional Accels* + Steady 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: Threshold + 2 minutes hard

• 2 mile warmup, drills, and a few strides
• 2-3-mile Threshold Tempo Run (Cross Country Effort + 15-20 seconds per mile) (jog 5-minutes) + 1 x 2-minutes @ 97% effort.

Groups 1&2: 3mi Threshold, 2 minutes HARD

Group 3: 2mi Threshold, 2 minutes HARD

The goal is to keep the threshold tempo run under control and not hammer it. The 2-minutes hard rep is for pushing yourself hard as you would at the end of a race. Pace is not important, just a hard effort.

Ancillary: General Strength Circuits 1-4 (pick 2)

Recovery Day

3-7 miles easy or Light Cross Training

Ancillary: Barefoot 1&3

Light Workout: 

• 20-30 minute warmup, drills, and a few strides
• 4x200 @ mile-2mile effort
• 2 mile cooldown

The goal of this workout is simply to turn the legs over a little bit, nothing more. “The hay is in the barn.”

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

Pre-Race

2-6 miles with 4-6 strides and drills

Ancillary: none

Flex Day

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

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