Workout Schedule
LSD = Long sustained distance. Medium/long runs (Typically 7 miles and up) at moderate pace.
US = Uphill strides
DP = Date pace.
GP = Goal pace
Phase I
Week 1
8/20 LSD (15% of weekly mileage)
8/21 3X(5-3-1) fartlek (5 on, 3 off, 3 on, 1 off, 1 on, 5 off, etc.)
Women: 3X(4-2-1)
8/22 Easy run
8/23 Hilly run or random fartlek. (Hard intervals of random length at random times. You should be somewhat tired but no more than after a solid long run. Just want to mix up leg speed and heart rate a bit.)
8/24 Easy run/cross train, 4X150 stride (Focus on good biomechanics)
8/25 2X2 mile tempo (2 min rest) 4XUS. One should be somewhat tired by the end of this, but like they could probably do more.
8/26 LSD (20% of weekly mileage)
Week 2
8/27 3X(Mile @ 20k GP, 200m jog, 800m @ 5k DP) 3 minute jog recovery between sets
8/28 LSD (15% of weekly mileage)
8/29 Hill workout: 12 minutes of hard hill running. Hill should = ~60 sec If in Princeton, either use Washington Rd, or Elm Rd: http://goo.gl/maps/tfYk
8/30 Easy run
8/31 4-8 mile light progression (last 1-2miles should be @ ~tempo pace), 15X200m, 200m jog recovery
9/1 Easy run/cross train
9/2 LSD (20% of weekly mileage)
Week 3
9/3 LSD 15%, 5XUS
9/4 3X(6-4-2) (Women: 5-3-1)
9/5 Easy run
9/6 3-4X2000m @10k DP or faster, (2 min rest) 4-5X200m @ 3k/2mile GP. The closer you can get to 10k GP without falling off, the better.
9/7 Easy run/cross train
9/8 3X2mile tempo (2 min rest), 4-6X200m @ 3k/2mile GP. Track fine, towpath or equivalent recommended for tempo loops. Shoot for even splits, maybe a little faster on the last mile or two. Do not let pace drop.
9/9 LSD (20% of weekly mileage)
Week 4
9/10 Easy run
9/11 Hill workout. 16 minutes of hard hill running. Hill should = ~90 sec. (Washington road: ~10 reps). Any newcomers should shoot for 5-8 minutes of hard hill running (3-5 reps).
Running club social?
9-12 LSD 15%, 4-6XUS
9/13 (First day of classes) Easy run. Newbies should shoot for 20-30 minutes without walking.
9/14 Easy run/cross train
9/15 Butler/Wilson 5k OR 3X (1200m, 800m, 400m, 200m) on the track. Date paces for 5k, 3k, 1500m and 800m respectively. Approx rest: 3:00, 2:30, 1:00; 400m jog recovery between sets. Women: 3X (1000m, 600m, 400m, 200m), same rest. Key is to keep pace from slowing across sets.
9/16 LSD 20%
Week 5
9/17 5-7 mile tempo, 4-6XUS
9/18 Easy run
9/19 4-5X2000m @ 10k DP+ (2:30 rest) 4-6X200m @ 3k/2 mile GP
9/20 LSD 15%
9/20 Easy run, 4X150m strides on grass
9/22 Race at UVA
9/23 LSD (20%)
Phase II
Week 1 (Down Week)
9/24 Easy run
9/25 Fartlek: 3x[4’-30”-30”], 3x[3’-30”-30], (Women: 2X) 4 minutes and 3 minutes off between each set respectively. These sets work like: four minutes on, 30 seconds off, 30 seconds on, 30 seconds off, 30 seconds on. Think of the 30 second segments as exclamation points. These are to get you turning it over when you are tired.
9/26 Easy run/cross train
9/27 3-4X(2X ~60 sec hill + 90 sec flat stride focusing on last 30 seconds--pick up), Jog back + 30 seconds between sets. These are done at Elm rd.
9/28 LSD 15%. 4-6 strides on grass.
9/29 Princeton Invitational
9/30 Easy run/cross train
Week 2
10/1 4Xmile @ 8k GP + 1mile @ 5k GP 90 sec, 400m jog before last mile. 6-8X200m Women: 3Xmile @ 5k GP pace + 800m @ 3200m. Same rest. 4-6X200m
10/2 LSD 15%
10/3 25-35 min tempo (faster than 9/17), 4-6XUS
10/4 Easy run/cross train
10/5 Easy run, 4-6 grass strides
10/6 Jack St. Clair (UPenn)
10/7 LSD 20%
Week 3
10/87-8X1000m @ 5k GP, 2:30 rest; Women, 5-6. 4XUS
10/9LSD 15%
10/10 3Xmile @ 8k GP, 2 min recovery. 2-3X(1000m +300m) @ 5k + 800m GP. 100m walk recovery after 1k, 3 minutes between sets. Women: 2Xmile, 2-3X(1000m+300m)
Workout subject to change based on fitness levels and 10/8 performance.
10/11 Easy run/cross train
10/12Easy run on Windsor, grass strides from box start.
10/13 Club Heps at Princeton
10/14 LSD 20%
Week 4
10/15Easy run
10/164-6X(2X ~60 sec hill + 90 sec flat stride), Jog back + 30 seconds
between sets
10/17LSD 15%, 6XUS
10/18Easy run/cross train
10/19 Easy run, grass strides
10/20 Regionals, Location TBD
10/21 LSD 20%
Week 5 (highest mileage week to date)
10/22 (Midterms begin) Easy Run
10/23: 6XMile @10k GP, (400m recovery) 6X200m. Women: 3Xmile @ 6k pace, 1X800m, 800m jog [full recovery], 4X200m
10/24 LSD 15%
10/25 25 min tempo, 2X1-2-3 (100m sprint, 15 seconds rest, 100m back, 200m out, 200m back, 300m out, 300m back. 5 minutes between sets. Women: 20 minute tempo, 1X1-2-3
^^In the running with 10/10
10/26 Easy run, 6XUS
10/27 5k time trial on the track. Women: 3k time trial.
Alternative workout for travelers TBD
10/28 LSD 20%
Short Taper Phase
Week 1 (Down week)
10/29 (Fall break begins) Easy Run
10/30 LSD 15%, 4XUS
10/31 2x2k @ 10k GP, 1 min recovery between reps, 800m jog after set; 2-3x1000 @ 5k DP, 2 min recovery; 6-8X200m.
Women: 5X1000m @ 5k GP, 2 min recovery; 4-6X200m.
I know this is Halloween, so do whatever you think you will actually recover from. This is the last workout before Nats from which you will get the full benefit. Don't blow it off.
11/1 Easy run/cross train
11/2 Easy run, 4XUS
11/3 6x[1 on 1 off] 6x [1on 2 off].
11/4 (Last day of break) LSD 20%
Week 2
11/5 Easy run
11/6 30 min Mystery Fartlek. Each runner is assigned a pace/time interval to be done at a certain point. E.g. at 10:00 in, someone does 3 minutes @ 5k DP, then 30 seconds easy followed by a 30 second surge.
11/7 LSD 15%
11/8 10-15X500m tempo loops. 3Xgrass stride from box start.
11/9 Easy run
11/10 NIRCA Nationals, PM debauched partying
11/11 Easy run/1X800m @ walk-of-shame pace.