Training schedule, long-distance group

Hello men! As always with these training schedules, the key is flexibility. Do what you can, when you can. I'm giving you plenty of choices here.

Thursday, Dec. 20: Workout at Marist. 4 mile run to base of midrise hill. 1 set of 4 MR hills. Jog to McCann. Strip down. 6x800 at INT pace (2:25-2:35) with 1 min recovery. NOT TOO FAST! Hinky does first 400 only. Cooldown.

Friday, Dec. 21: Easy distance, short distance, off day if necessary. Travel/unpack day for most.

Saturday, Dec. 22: Long run. 12-16 miles.

Sunday, Dec. 23: Dynamic Run. 7-11 miles including 3-4 x 30-45 sec push in the middle. Basically strides in the middle of an easy run. NOTE: This is NOT a hard day!!

Monday, Dec. 24: Accelerator Run. You know the deal.

Tuesday, Dec. 25: Merry Christmas.

Wednesday, Dec. 26: Distance/double day. Strides. Total 9-13 miles

Thursday, Dec. 27: Quality/workout day. Your choice of 1 of the following fancy workouts (track or road, depending on what is available) ...
1. 1 x 400 stride; 1 x 1600; 4 x 1000; 1 x 1600; 1 x 400 neg split. Same as indoor workout from last week.
2. 5 x 1600 at thresh pace. 1 min recovery
3. 8 x 1000 at thresh pace. 1 min recovery
4. Hill repeats. Equivalent of 3 sets of 4 midrise
5. Timed fartlek. 2 x 4-3-2-1.
6. Timed fartlek. 8 x 3 hard/2 easy.
7. Timed fartlek. 1 x 5-4-3-2-1.
8. 1 x 400 stride. 4 x 1600 at int pace/int recovery; 1 x 400 neg split
9. Free-form fartlek. 10-12 miles.
10. Free-form hill fartlek. 10-12 miles, pushing hills on a hilly course.

Friday, Dec. 28: Easy/short distance.

Saturday, Dec. 29: Long run.

Sunday, Dec. 30: Dynamic Run.

Monday, Dec. 31: Accelerator Run.

Tuesday, Jan. 1: Happy New Year. Double. 9-13 miles.

Wednesday, Jan. 2: Double distance, 9-13 miles.

Thursday, Jan. 3: Your choice of the 10 workouts above.

Friday, Jan. 4: Easy/short distance.

Saturday, Jan. 5: Long run.

Sunday, Jan. 6: Dynamic Run.

Monday, Jan. 7: Double distance/return to school.

Tuesday, Jan. 8: Return to practice at McCann Recreation Center, home of the Running Red Foxes.

Notes: Pretty simple stuff, fellas. It's basically only 2 weeks and a similar formula to what we have been following. Strength phase continues for a while. Get used to it! It's good stuff. If you can do hills, great! I'd like to incorporate them a lot. You guys are plenty strong from great xc base and continued base at the start of winter. Speed work should be strength based, not speed based. I give you a lot of choices here for those two quality days that aren't accelerators. Choose what you like and/or what fits. If you have questions or want to come up with your own workout, that is fine. Just call me, as always. I will be around the whole break.

Merry Christmas. Happy New Year. I look forward to a memorable 2008 calendar year with you all.