Asics Aggie 1500/5k, 5k/10k and 10k/Marathon Training Outlines
ASICS AGGIE MIDDLE DISTANCE OUTLINE
Intro: This program is designed for post-collegiate middle distance athletes looking to compete at distances ranging from 800-5k (including the steeplechase) and are attempting to qualify for the USATF national championships being held from 6/27-7/2 in Indianapolis, Indiana, home of the Slippery Noodle.
This particular training program is based on the principles of progression and multi-paced training and has resulted in consistent jumps in performance for a number of athletes who have followed it. This program is better suited for athletes who have decent wheels (52 or better or the gents, 62 or better for the ladies). Look here if you were consistently asked to hop in the 4 x 4 team in college. If not, skip on down a few pages and check in with the 5k/10k outline.
Goal: Qualify for USATF Nationals June 27-July 2 2006
Target Races: May/June qualifying meets starting w/ Cardinal on 5/6.
TRAINING OUTLINE
Break (2 weeks 11/20-12/3): 50-70% weekly mileage
-Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.
Areas of Training Emphasis
-Run 1-2 recovery weeks. No primary workouts, just run easy. Best if athlete runs daily, length of runs up to the individual.
-If XC season is done at PA’s, re-establish consistent training weeks following the 2 week break. This means get your weekly miles back up to the spring goal levels after your break starting 11/20 and pick up the program with the others starting 12/4.
Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage
-Training goals: Consistency, patience, establish the building blocks of future 1500-5k success. Emphasis on aerobic fitness, solid nutrition and injury prevention.
Areas of Training Emphasis (in order or priority)
-Aerobic fitness through mileage buildup, longer runs, double days.
-Mid week longer runs in hills if available
-Anaerobic conditioning (tempo runs)
-Short intervals and hill reps
-Pace of workouts should be controlled. Paces based on comparison charts.
-Not the time to race workouts!
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention.
-Drills and/or strengthening exercises to prevent recurring injuries are a priority during this period!
-Develop solid patterns of sleep and nutrition
-Flexibility
-Strength development
Weekly Training Schedule 12/4-12/31. 80-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 12-16 x 400 at 5k or 8-10 x 3 on/2 off fartlek at 10k/tempo effort
Second run of 20-40 min easy
Thur: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)
Fri: Easy recovery day of 20-40 min EASY or day off.
Optional second run of 20-40 min easy.
Sat: 10-12 x 1k’s at MP or 6-8 miles at 80%.
Optional second run of 20-40 min easy.
Can substitute race for workout if desired. Races during this stage should be CONTROLLED!
Easy week: 12/25-12/31:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Weekly Training Schedule 1/1-1/26. 85-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: 3-4 x 3 x hill reps or 12-16 x 200’s at 1500
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 8-12 x 400’s at 3k or 6-8 x 800’s at 5k
Second run of 20-40 min easy
Thur: Hilly longer run at strong pace on up-hills and final stages of run if feeling heroic. If not, just cover the distance. (12-15% of weekly mileage)
Fri: Easy recovery day of 20-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: 2 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.
Optional second run of 20-40 min easy.
Substitute race for workout if desired. Races during this stage should be CONTROLLED!
Easy week: 1/22-1/28:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Optional Supplemental Training (if you have the time to fit this in WITHOUT sacrificing your energy levels for the training above, go for it)
Sun:
Mon: Form/speed and/or hurdle drills
Tues: Weights (circuit training, yoga or pilates)
Wed:
Thur: Massage after run.
Fri: Weights (circuit training, yoga or pilates)
Sat:
Races
-Cal 10 (optional)
-Castle to Coast as tempo run
-Fresno Indoor (optional)
-Super Bowl 5k-10k (optional)
Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage
-Training goals: Maintain consistency and patience, incorporate multi-paced training around all speeds (400-tempo) as race prep. Workouts and races are still very much controlled. Races during this period focus primarily on development of sound tactics o to test current levels of fitness.
Areas of Training Emphasis (in order or priority)
-Maintain longer runs, double days, hillier mid week longer runs at a strong effort.
-VO2max intervals
-Short intervals
-Anaerobic conditioning (tempo runs)
-Pace of workouts still controlled. Paces based on comparison charts.
-Not the time to race workouts!
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention
-Maintain solid patterns of sleep and nutrition
-Flexibility
-Strength maintenance
Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: Easy recovery run + 3 x 3 x 60 (easy/med/hard) or 4-6 x 150-200m accelerations (3k->800)
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 8-10 x 300 at 1500 or 5-8 x 600 at 3k
Second run of 20-40 min easy
Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: 6 x 1k at 5k or 4-6 mi at tempo or 3-4 x 2k’s at btw10k/tempo
Optional second run of 20-40 min easy.
Can substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!
Easy week: 2/19-2/25:
- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: 3 x 3 x 60’s or 6-8 x 200’s @ 800
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 8-10 x 400’s at 1500 or 4-6 x 800’s at 3k or 3 x 3 x 300
Second run of 20-40 min easy
Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: 4-5 x 1200 at 5k or Ovett tempo or 5-6 x 1600’s at 10k.
Optional second run of 20-40 min easy.
Substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!
Easy weeks: 3/19-3/25:
- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
-Easy week precedes Stanford Invite. Goal is to have a positive racing experience.
Supplemental Training (optional)
Sun:
Mon: Form/speed and/or hurdle drills
Tues: Weights (circuit training, yoga or pilates)
Wed:
Thur: Massage after run.
Fri: Weights (circuit training, yoga or pilates)
Sat:
Races
-Cuesta All Comers (optional)
-Winter XC Nats (optional)
-Poly Invite: 1500 and 800
-Stanford Invite: 5k or steeple
Race Specific Period (12 weeks 3/26-4/22 and 4/23-5/20 and 5/20-USATF’s). 60-80% weekly mileage
-Training goals: Time to push the envelope by incorporating race specific workouts. Time to get ready mentally and physically for the Championship season.
-Weekly mileage drops as the weekend long run becomes shorter and the mid week long run is dropped from the program.
-Warm-up A and B are incorporated.
-Most ancillary training is dropped.
Areas of Training Emphasis (in order or priority)
-Races
-Short intervals at approx 800/1500 effort
-VO2max race specific intervals
-Workout paces based on race goals
Weekly Training Schedule (this will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis): 60-80% weekly mileage 3/26-4/22
Sun: Easier long run (15-20% of weekly mileage)
Mon: 3-4 x 200’s at 400 or 4 x 400 at 800 or 200-300 acceleration.
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 3-5 x 600 at 1500 or 4-6 x 800 at 3k cutdowns or 8-10 x 400 at 1500 w/ 1:1 rec.
Second run of 20-40 min easy
Thur: Maintenance run
Optional second run of 20-40 min easy.
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: Race. If no race then 3-4 x 1600 at 5k or 2 x 800 at 5k/3-4 mi tempo/2 x 800 at 5k.
Optional second run of 20-40 min easy.
Races during this stage should be to compete and kick butt.
Weekly Training Schedule (this will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis): 60-80% weekly mileage. 4/23-USATF’s
Sun: Optional easier long run (15-20% of weekly mileage)
Mon: 200-300 acceleration or 2 x 2 x 400 at 800 w/ 60 sec btw each/5 min btw sets.
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 2-4 x 800 at 1500 or 3-5 x 600 at 1500/100 jog/300 at 800 or 4-6 x 800 cutdowns ie 2:10, 08. 06, 04,, 02, 00 or 3-5 x 2 x 300 at 1500 w/ 60 sec btw each and 5 min btw sets
Second run of 20-40 min easy
Thur: Maintenance run
Optional second run of 20-40 min easy.
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: Race. If no race then best effort type workout ie 4 x 200 or 2 x 400 or 2 x 600 at best effort. 30/40’s.
Optional second run of 20-40 min easy.
Races during this stage should be to compete and kick butt.
Potential Races: key events bold
-800/1500 double, maybe 800/800 double at Mt Sac or Oxy.
-Cardinal: Usually the ideal place to grab your 1500 qualifier.
-Bay to Breakers Pede
-Any other appropriate races we can find
-6/26: USATF National champs, Indy.
ASICS AGGIE 5K/10K OUTLINE
Intro: This program is designed for post-collegiate distance athletes looking to compete at distances ranging from 5k-10k and are attempting to qualify for the USATF national championships being held from 6/27-7/2 in Indianapolis, Indiana, home of the Slippery Noodle.
This particular training program is based on the principles of progression and multi-paced training and has consistently resulted in jump in performance for a number of athletes who have followed it.
This program is better suited for athletes who have decent wheels (ie 55 or so for males and 65 or so for females). Look here if you’re the kind of athlete who was rarely asked to run the 4 x 4 in college.
Goal: Qualify for USATF Nationals June 27-July 2 2006
Target Races: Mt Sac or Cardinal Invite 5k or 10k
TRAINING OUTLINE
Break (2 weeks 11/20-12/3): 50-60% weekly mileage
-Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.
Areas of Training Emphasis
-Run 1-2 recovery weeks. No primary workouts, just run easy. Best if athlete runs daily, length of runs up to the individual.
-If XC season is done at PA’s, re-establish consistent training weeks following the 2 week break. This means get your weekly miles back up to the spring goal levels after your break starting 11/20 and pick up the program with the others starting 12/4.
Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage
-Training goals: Consistency, patience, establish the building blocks of future 5k/10k success. Emphasis on aerobic fitness, solid nutrition and injury prevention.
Areas of Training Emphasis (in order or priority)
-Aerobic fitness through mileage buildup, longer runs, double days.
-Mid week longer runs at strong efforts in hills if available
-Anaerobic conditioning (tempo runs)
-Short intervals and hill reps
-Pace of workouts should be controlled. Paces based on comparison charts.
-Not the time to race workouts!
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention.
-Drills and/or strengthening exercises to prevent recurring injuries are a priority
-Develop solid patterns of sleep and nutrition
-Flexibility
-Strength development
Weekly Training Schedule 12/4-12/31. 80-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 14-16 x 400 at 5k or 8-10 x 3 on/2 off fartlek at 10k/tempo effort
Second run of 20-40 min easy
Thur: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: 10-12 x 1k’s at MP or 6-8 miles at 80%.
Optional second run of 20-40 min easy.
Can substitute race for workout if desired. Races during this stage should be CONTROLLED!
Easy week: 12/25-12/31:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Weekly Training Schedule 1/1-1/26. 85-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: 3-4 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 1500 Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 16-20 x 200’s at 3k or 6-8 x 800’s at 5k
Second run of 20-40 min easy
Thur: Hilly longer run at strong pace on up-hills and final stages of run if feeling heroic. If not, just cover the distance. (12-15% of weekly mileage)
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: 2 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.
Optional second run of 20-40 min easy.
Substitute race for workout if desired. Races during this stage should be CONTROLLED!
Easy week: 1/22-1/28:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Optional Supplemental Training (if you have the time to fit this in WITHOUT sacrificing your energy levels for the training above, go for it)
Sun:
Mon: Form/speed and/or hurdle drills
Tues: Weights (circuit training, yoga or pilates)
Wed:
Thur: Massage after run.
Fri: Weights (circuit training, yoga or pilates)
Sat:
Races
-Cal 10 (optional)
-Castle to Coast as tempo run
-Fresno Indoor (optional)
-Super Bowl 5k-10k (optional)
Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage
-Training goals: Maintain consistency and patience, incorporate multi-paced training around all speeds (400-tempo) as race prep. Workouts and races are still very much controlled. Races during this period focus primarily on development of sound tactics o to test current levels of fitness.
Areas of Training Emphasis (in order or priority)
-Maintain longer runs, double days, hillier mid week longer runs at a strong effort.
-VO2max intervals
-Anaerobic conditioning (tempo runs)
-Short intervals
-Pace of workouts still controlled. Paces based on comparison charts.
-Not the time to race workouts!
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention
-Maintain solid patterns of sleep and nutrition
-Flexibility
-Strength maintenance
Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: Easy recovery run + 3 x 3 x 60 (easy/med/hard) or 4-6 x 150-200m light accelerations (3k->800)
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 6 x 1k at 5k or 8-12 x 400 at 3k
Second run of 20-40 min easy
Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: 4-6 mi at tempo or 4-5 x 2k’s at btw10k/tempo
Optional second run of 20-40 min easy.
Can substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!
Easy week: 2/19-2/25:
- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage)
Mon: 12-16 x 200’s at 1500 or Easy recovery run + 3 x 3 x 100 (easy/med/hard)
Optional second run of 20-40 min easy.
Tues: Maintenance run
Optional second run of 20-40 min easy.
Wed: 4 x 1600 at 5k or 5-8 x 600’s at 3k
Second run of 20-40 min easy
Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: Ovett tempo or 5-6 x 1600’s at 10k.
Optional second run of 20-40 min easy.
Substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!
Easy week: 3/19-3/25:
- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
-Easy week preceds races. Goal is to have a positive racing experience.
Supplemental Training (optional)
Sun:
Mon: Form/speed and/or hurdle drills
Tues: Weights (circuit training, yoga or pilates)
Wed:
Thur: Massage after run.
Fri: Weights (circuit training, yoga or pilates)
Sat:
Races
-Cuesta All Comers (optional)
-Winter XC Nats (optional)
-Poly Invite: 1500
-Stanford Invite: 5k
-Houlihans 12k (roads)
Race Specific Period (12 weeks 3/26-4/22 and 4/23-5/20 and 5/20-USATF’s). 80-90% weekly mileage
-Training goals: Time to push the envelope by incorporating race specific workouts. Time to get ready mentally and physically for the Championship season.
-Weekly mileage drops slightly as the weekend long run becomes shorter and the mid week long run is dropped from the program.
-Warm-up A and B are incorporated.
-Most ancillary training is dropped.
Areas of Training Emphasis (in order or priority)
-Races
-VO2max race specific intervals
-Short intervals at approx 1500 effort
-Workout paces based on race goals
Weekly Training Schedule 3/26-4/22. This will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis: 80-90% weekly mileage
Sun: Easier long run (15-20% of weekly mileage)
Mon: 300-400’s at 1500 or easy recovery run + 6-8 x 200 cutdowns
Optional second run of 20-40 min easy.
Tues: Maintenance run (50-70 min)
Optional second run of 20-40 min easy.
Wed: 4-6 x 800’s at 3k or 3-4 x 1600 in/outs at 5k
Second run of 20-40 min easy
Thur: Maintenance run (40-60 min)
Optional second run of 20-40 min easy.
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: Race. If no race then 4-5 x 2k at 10k or 2 x 800 at 5k/3-4 mi tempo/2 x 800 at 5k.
Optional second run of 20-40 min easy.
Races during this stage should be to compete and kick butt.
Weekly Training Schedule 4/23-Cardinal. This will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis: 80-90% weekly mileage.
Sun: Optional easier long run (15-20% of weekly mileage)
Mon: 200-300 acceleration or 6-8 x 400 at 1500
Optional second run of 20-40 min easy.
Tues: Maintenance run (50-70 min)
Optional second run of 20-40 min easy.
Wed: 3-5 x 600 at 1500/100 jog/300 at better than 1500 or 4-6 x 800 cutdowns ie 2:10, 08. 06, 04,, 02, 00
Second run of 20-40 min easy
Thur: Maintenance run (40-60 min)
Optional second run of 20-40 min easy.
Fri: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Sat: Race. If no race then race simulation type workout ie 2 x 3200 or 4 x 1600 in/outs or 70/90’s or 30/40’s.
Optional second run of 20-40 min easy.
Races during this stage should be to compete and kick butt.
Note: After your key 5k or 10k at Mt Sac or Cardinal it is advised that you take the following 2-3 weeks immediately after the event and run some vanilla plain higher mileage weeks to mentally and physically recharge the cells for Nationals. Just 2-3 weeks of training at a pace you find non-stressful to get your legs back. After this 2 week period we’ll transition you back into a routine and get you ready to roll at USATF’s.
Potential Races: Key events bold
-1500 at Oxy if pointing towards Cardinal
-5k/10k at Mt Sac IF Cardinal isn’t likely
-Big Sur 5k (roads)
-Cardinal
-Bay to Breakers Pede
-Memorial Weekend 10k Marin (roads)
-Shriners 8k (roads)
-6/26: USATF National champs, Indy.
ASICS AGGIE 10k/MARATHON OUTLINE
Intro: This program is designed for post-collegiate distance athletes looking to compete at the marathon distance. Also appropriate for 5k/10k types who much prefer higher mileage programs to those programs based more on track work.
This particular training program is based on the principles of progression and multi-paced training and has consistently resulted in jump in performance for a number of athletes who have followed it.
TRAINING OUTLINE
Break (2 weeks 11/20-12/3): 50-60% weekly mileage
-Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.
Areas of Training Emphasis
-Run 1-2 recovery weeks. No primary workouts, just run easy. Best if athlete runs daily, length of runs up to the individual.
-If XC season is done at PA’s, re-establish consistent training weeks following the 2 week break. This means get your weekly miles back up to the spring goal levels after your break starting 11/20 and pick up the program with the others starting 12/4.
Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage
-Training goals: Consistency, patience, establish the building blocks of future marathon success. Emphasis on aerobic fitness, solid nutrition and injury prevention.
Areas of Training Emphasis (in order or priority)
-Aerobic fitness through mileage buildup, longer runs, double days.
-Mid week longer runs at strong efforts in hills if available
-Anaerobic conditioning (tempo runs)
-Short intervals and hill reps
-Pace of workouts should be controlled. Paces based on comparison charts.
-Not the time to race workouts!
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention.
-Drills and/or strengthening exercises to prevent recurring injuries are a priority
-Develop solid patterns of sleep and nutrition
-Flexibility
-Strength development
Weekly Training Schedule 12/4-12/31. 85-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage). 14-16 miles
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k
Optional second run of 20-40 min easy.
Wed: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri: 10-12 x 1k’s at MP or 6-8 miles at 80%.
Optional second run of 20-40 min easy.
Can substitute race for workout if desired. Races during this stage should be CONTROLLED!
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 12/25-12/31:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Weekly Training Schedule 1/1-1/26. 85-100% weekly mileage
Sun: Easier long run (20-25% of weekly mileage). 16-18 miles
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 3 x 3 x hill reps or 15-18 x minutes (60 sec on/off)
Second run of 20-40 min easy.
Wed: Hilly longer run at strong pace on up-hills and final stages of run if feeling heroic. If not, just cover the distance. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri: 2-3 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.
Second run of 20-40 min easy.
Substitute race for workout if desired. Races during this stage should be CONTROLLED!
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 1/22-1/28:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
Optional Supplemental Training (if you have the time to fit this in WITHOUT sacrificing your energy levels for the training above, go for it)
Sun:
Mon: Weights (circuit training, yoga or pilates)
Tues:
Wed: Massage after run.
Thur:
Fri: Weights (circuit training, yoga or pilates)
Sat: Form/speed and/or hurdle drills
Races
-Cal 10 (optional)
-Castle to Coast as tempo run
-Super Bowl 5k-10k (optional)
Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage
-Training goals: Maintain consistency and patience, incorporate multi-paced training around marathon speeds (400-tempo) as race prep. Workouts and races are still very much controlled. Races during this period focus primarily on testing current levels of fitness.
Areas of Training Emphasis (in order or priority)
-Maintain longer runs, double days, hillier mid week longer runs at a strong effort.
-Anaerobic conditioning (tempo runs)
-VO2max intervals
-Short intervals
-Pace of workouts still controlled. Paces based on comparison charts.
-Not the time to race workouts!
-Paces established by current race performances or by best conservative guess btw coach and athlete.
Areas of Ancillary Training (in order of priority)
-Injury prevention
-Maintain solid patterns of sleep and nutrition
-Flexibility
-Strength maintenance
Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage
Sun: Easier-moderate long run (20-25% of weekly mileage). 18-20 miles
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 8-10 x 1k at 10k or 2 x 2 miles in/out 400’s
Second run of 30-50 min easy.
Wed: Longer run on terrain similar to marathon course and final stages of run at a strong effort. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri: 4-5 x 2k at MP/1k’s at 20-30 seconds slower continuous or 4 miles at MP/4 miles at tempo w/ 800 jog w/ 6 mile warm-up.
Second run of 30-50 min easy.
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 2/19-2/25:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
-Hard 10k-half marathon or 13 at MP to test fitness following easy week.
Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage
Sun: Easier-moderate long run (20-25% of weekly mileage). 18-22 miles. Your longest long run should occur 5 weeks before the target race. After this date, it will do more harm than good.
Mon: Maintenance run
Optional second run of 20-40 min easy.
Tues: 5-6 x 1600 at 10k or 4 miles in/out 400’s
Second run of 30-50 min easy.
Wed: Longer run on terrain similar to marathon course and final stages of run at a strong effort. (12-15% of weekly mileage)
Thurs: Easy recovery day of 30-40 min easy or day off.
Optional second run of 20-40 min easy.
Fri; 3-4 x 5k at MP/1k’s at 20-30 seconds slower continuous or 4 miles at MP/4 miles at tempo w/ 6 mi warmup.
Second run of 30-50 min easy.
Sat: Maintenance run
Optional second run of 20-40 min easy.
Easy week: 3/19-3/25:
-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.
-15 miles-30k at MP to test fitness following easy week if marathoner. 5k or 10k at Stanford if 10k.
Marathon Taper (3 weeks). Can also be used for target 10k. 3 weeks from target race = 90%, 2 weeks from target = 80%, week of target race = 60% weekly mileage
-Training goals: Time to mentally and physically prep for the job ahead.
-Most ancillary training is dropped.
-Workout rotation similar, just cut by the above recommended %.
-10 days from target race = race specific workout ie. 3 miles at MP, 2 miles at tempo, 1600 at 10k, 800 at 5k or 12-14 miles w/ final 4 at tempo.
Suggested Final week:
Sun: 11-12 mile light progressive run with final 1600 on track of SS/JT.
Mon: Maintenance run at 60% of last month’s Monday run
Optional second run of 20-30 min
Tues: 6 x 1k at 10k or 3 miles of in/outs
Second run of 20-30 min easy
Wed: Easy 40-60 min
Thurs: Easy 30-40 min finishing w/ 4 x minutes
Optional second run of 20-30 min easy
Fri: 30-40 min easy
Sat: 20-30 min easy = light shake out strides
Optional second run of 10-15 min easy
Sun: 10 min walk/jog first thing out of bed.
Marathon.