The model for this will basically be the same as the long-distance one with obvious modifications. Here goes ...
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. 9-13 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. Followed by 3-4 x 30 sec push at the end of the run.
Monday, Dec. 24: Hill repeats. Equivalent of 2 sets of 5 at MR. If you do not have a hill to do, do a timed fartlek 1 hard/1 easy continuous x 10-12.
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. 3 sets of 600-400-200, as we did in the gym this past week
2. 4 x 1k thresh. 1 min recovery. 1 x 400 neg split
3. 3 sets of 800-200-200, done thusly. 800 at 2:15-2:20, kinda quick! 200 jog and/or 1:30 break. 200 at 30. 1 min jog/break. 200 at sub-30. Full recovery. Repeat. An oldie but goodie! I like this one!
4. 2 sets of 5x300, going through 200 at 31-34 and then accelerating the last 100 to race pace or faster. 3 min recovery between. Full recovery between sets
5. 2 sets of 5x400, 68-71. 1:30 recovery. Full recovery between sets
6. 2 sets of 8x200, 28-31. 1:00 recovery. Full recovery between sets
7. 3 mile warmup run. 1 set of 4 MR type hills. Then 4 x 400 cutdown (68-62)
8. Timed fartlek: 6-8 x 2 min hard/1 min easy
9. Timed fartlek: 5 x 3 min hard/3 min easy
10.Timed fartlek: 2 x 4-3-2-1
Friday, Dec. 28: Easy/short distance.
Saturday, Dec. 29: Long run.
Sunday, Dec. 30: Dynamic Run. Same as last Sunday.
Monday, Dec. 31: Hills. Same as Christmas Eve.
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.
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