HOKA Aggies Training 10/28-12/9/18

HOKA Aggies Training 10/28-12/9/18

Time to start focusing on the little things.  16 oz lemon water at sleep and 16 oz first thing in the AM, take in a 30 gram carb/6 gram protein snack right after a harder workout or long run, consistently taking iron supplements with orange juice and doing your best to get 8+ hours of sleep each night are great places to start.  Incorporating these tips into your routine will help maintain your health as we start increasing the intensity during this block of training.  Our sights are set on being very fit in early 2019, we need your body to have the ability to resist breakdown at this crucial stage.  These tips may not seem very significant individually, but together they will have a very positive effect.  

What can you do today to take responsibility for being the best you can be?

Workout Pace Chart for reference on the workouts listed below:  https://www.aggiesrunning.com/workout-pace-chart

*Remember, these time should be based on a very recent race performance - if you lack one, run conservative, it’s much, much better to run a bit conservative than aggressive.  These times assume you're working out on a track.  If you’re working out on a hilly course, running into the wind or on funky footing please throttle the paces back several ticks.  Also add 1-3 seconds per 400 based if you’re working out on roads, dirt or grass.

Warmup and cool down routines unless otherwise noted:

Wednesday 

Warmup:  2-4 mi easy, light drills, 80-100m strides on grass at good relaxed speed - be warmed up and strided out by 6:30 PM at the Poly lower grass rec field for the start of the workout. 

Warmdown:  2-4 mi easy straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  Get home and eat a proper meal.  16 oz lemon water at sleep and 16 oz first thing in the AM.  

Saturday

Warmup:  Cuesta 8:00 AM meet up - park at Fairbanks.  2-4 mi warmup, light drills, 6-8 x Diagonal Accelerations barefoot on grass (30-40m at XC race effort, 30-40m like you’re racing the last 800 of a 5k, 30-40m at good, fast relaxed finishing speed) with walk across recovery. 

Warmdown:  1 mile super, duper easy barefoot on grass straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  2 sets hurdle drills + optional strength work.  Run back to Fairbanks. Get home and eat a proper meal.  16 oz lemon water at sleep and 16 oz first thing in the AM.

10/28-11/3:  Daylight Savings Time ends 11/3

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  3-5 x (4 x 400).  3 x 400’s at CV + 1 x 400 at 5k (so 400 at CV, CV, CV, 5k and repeat) 60 sec btw ea, 2 min btw sets + 3-6 x 30 sec hill rep at 1500 w/ jog down rec. 

Sat:  MD:  1-2 x 5k at MP/Tempo w/ 1 mi at 80% btw each on roads, 5 min, 3-6 x 200 at 3k/1500 w/ 60 sec on grass.  LD:  2-3 x 5k at MP/Tempo w/ 1 mi btw each at 80% on roads.  

11/4-11/10

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  3-5 x (800 at 5k, 2 min, 800 at 5k, 2 min, 400 at 3k/1500).  5 min btw sets. 

Sat:  4-8 x Wake Forest Drill, Fairbanks.  800 slight uphill on dirt at CV effort, 800 back at 20-30 sec slower.   Back and forth, no breaks - a continuous run (i.e. 2:30/2:50 or 3:30/4:00, etc), 5 min + 3-6 x 200 at 3k/1500, 200 rec <OR>Sun:  Clarksburg 1/2, Sac.

11/11-11/17

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  8-12 x 800 at CV on grass w/ 60 sec, 5 min + 3-6 x 30 sec Hill Reps at 1500

Sun:  PA/USATF Champs, Golden Gate Park SF + 20-30 min warmup, 30-60 min warm down.

11/18-11/24: Easy week.  Cut back all runs by 15-20% - the goal is to exit the week fresher than you entered it.  Week will feel like crap BUT you should be mentally and physically ready for the next jump up the intensity charts.  

Wed:  3-6 x 1600 mi at Tempo w/ 60 sec btw ea, 5 min. + 1-2 x (6 x 300 w/ 60 sec.  #1,3,5 at 5k.  #2, 4, 6 at 3k/1500) 5 min btw sets <OR> Thurs:  Turkey Trot

Sat:  On your own, most likely you’ll be elsewhere for Thanksgiving.  I’ll be in Fresno for the HS State XC Champs.  Roads is most likely to be easiest surface to have access to. 2-4 mi warmup, light drills, 6-8 x Accelerations - recovery up to the athlete. 2-4 x Aggie 2 mile (1600 at CV, 800 at 80%, 800 at 5k) 5 min btw each 2 mile.  MD types (true 800/1500 people), do slightly less, but add 3-6 x 200 at 3k/1500 w/ 60 sec rec.  LD types (5k+) do more sets and pass on these surges. 1-2 mile easy.  2 sets hurdle drills if you have access.

11/25-12/1

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  1-2 x (4 x 400 at 3k/1500, 1 x 1600 at 5k, 2 x 400 at 3k/1500).  2 min btw each, 5 min btw sets.

Sat:  4-8 x 1k at Tempo/CV, 2 min rec. 

12/2-12/9:  Easy week.  Cut back all runs by 15-20% - the goal is to freshen up for Nationals.

Tuesday:  4-8 x in/out 400’s (400 at 10k, 400 at 10k + 20 sec, back and forth, no recovery). 2-4 mi warm down. 

Sat: 2018 USATF Club XC National Championships, Spokane WA.

Example weekly structure:

Sun:    Long Run 60-120 min easy as a single.  Hills are good if you can work them in.  

Mon:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min + light drills and quick turnover strides

Tues:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min

Wed:  AM:  Easy 20-40 min*                    PM:  Workout

Thurs: Mid Week Long 60-90 min w/ last 3-4 miles at 80% type effort hilly run as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri:            AM:  Easy 20-40 min*                   PM:  30-60 min super easy recovery jog or day off

Sat:           AM.  Workout                                PM:  Easy 20-40 min*

*The second 20-40 min run on many of the days are for people looking to get 60 or greater miles per week.  If you’re in the 40 or so miles per week range, remove the 20-40 min second run.  If you’re in the 40 miles per week range consider substituting the 20-40 min easy run with a walk, hike or swim instead.  If you’re looking to add 5 or so miles a week to what you ran last year, an easy thing to do is add a mile on a few runs per week.

Potential races for the next few months:

11/11:            Clarksburg 1/2m

11/18:            PA/USATF XC Champs, Golden Gate Park

11/22: Silicon Valley Turkey Trot

12/2:             CIM USATF National Marathon Champs

12/9:             USATF National Club XC Champs

12/16:            Xmas Relays

2019 Stuff to consider:

Various Dates:  Indoors

1/20:              Houston 1/2m or Carlsbad 1/2m or RnR Arizona 1/2m

2/2:                USATF Winter XC Champs

2/22-24: USATF Indoor Champs

5/5: USATF Half Marathon Champs

5/9: USATF Road Mile National Champs

6/22: Grandmas Marathon

7/25-28: USATF National Outdoor Track and Field Champs

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

Off-Season: 

7/8-8/4:         4 weeks Off-Season:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.   Any race is for fun and at a tempo effort.

Pre-Season:

8/5-9/1:         4 weeks Pre-Season:  Keep building miles.  Very optional, very light workouts added in for those looking to add some variety  i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29:      4 weeks Pre-Season:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

Early-Season:

9/30-11/24:  8 weeks Early-Season:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently moderate efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  300-400’s at CV/10k, moderate, mid length tempos w/ some sort of longer paced interval tacked on.  Mile reps, 800’s at tempo type effort w/ some faster, shorter work tacked on.  Full slate of warmup drills and hurdle work.

Peak-Season:

11/25-2/2:  Event specific workouts, solid races for 5-7 weeks + a 2-3 week taper.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.

HOKA Aggies Training 9/30-10/24/18

HOKA Aggies Training 9/30-10/24/18

Let’s start by emphasizing the training you do now to consistently build your endurance this fall will have a significant and positive impact on your winter and spring racing regardless of if you’re an 800m specialist or a marathoner.  Even the best 200/400 people spend the fall building an aerobic base through moderate efforts for their best spring racing. Don’t believe me?  Check out Clyde Hart’s training who is widely considered the best 200/400 coach on the globe.  He coached Michael Johnson, Jeremy Wariner, Sanya Richards and many others (http://athleticscanterbury.org.nz/LinkClick.aspx?fileticket=TvZhTc1IfZs%3D&portalid=6).  Having a solid base of aerobic fitness regardless of race distance will increase your odds of having the type of 2019 racing season you're hoping for.  

The emphasis for this next block continues to be on volume and not on intensity, although you will notice a bit more intensity this block in the form of hill reps at 1500 effort straight through.  Re-intros include barefoot 1 mile warm downs and diagonal accelerations (with shoes on for this block) on Saturdays.  Hurdle drills will progress to 2 sets and workouts will be ever so slightly faster, but the focus is still on doing volume at this stage.

Many of you are having a hard time working out as conservatively as I’m suggesting.   Runners make greater improvement when they don’t race workouts or go all out in races until there is something of significance on the line in the very near future like a National title - until then modest efforts within yourself will allow you to stay healthier and mentally fresher which is a huge factor in improvement.  You should walk away from every workout and race at this stage and honestly feel you could do much more and do it much faster. 

We are focused on improving stamina which will greatly improve your odds of racing faster and this is best accomplished by running the longer intervals and tempos at the conservative paces suggested.  We are also focused on improving speed by having a consistent dose of short, faster running with plenty of recovery to address a key component of racing faster without adding undo stress to the system. Those from the 70’s will recognize this phrase “train, don’t strain” which was an Arthur Lydiard mantra.  Since the goal currently in on volume and not intensity, running a race or workout too hard is likely to cause you to take a few lower mileage days to recover thus limiting your ability to accomplish our primary goal.

You can do the type of training we’re suggesting below pretty much indefinitely until you decide there a very big race on the line and 10 or so week later, we go event specific, taper and you’re ready to go.  The thing is, if you dip into the savings account too early by hammering workouts or races too far out, you peak and fade before it’s time.  It only takes 6-8 weeks of harder event specific work (see Peak Season below) and a 2-3 week taper to be super ready IF you have a solid base of aerobic fitness - this is exactly what we are building here, a super solid base by putting aerobic bucks in the bank and shaping you into an aerobic monster while adding in a consistent dose of easy to consolidate speed so when we do get to the event specific stage, you have the necessary tools and background to make the transition successfully.  Don’t you worry, the workouts will get progressively more demanding as we move closer to the Holidays.  If you’re seriously looking at 2019 and ahead to 2020, consistent work now within yourself is the best way to do your part in accomplishing these goals.  The words for now are patience and confidence.  

Races:  Any races at this time continue to be for fun.  Just like the workouts scheduled during this time, moderate efforts, not going-to-the-well at all  Our next big team effort will be on October 20th at the Matt Yeo Invite in Martinez that serves as our home meet complete with a post meet team picnic - very fun time.  Hope to see you all there.

Workouts:  Reminder to add 3-4 sec/400 to your suggested workout paces when running on grass.

 9/30-10/6

Mon:  45-60 min + Light drills and quick, loose strides post run. 

 Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides on grass at good relaxed speed - be warmed up and strided out by 6:30 PM for the start of the workout.  5-7 x [4 x 300] at CV (see attached), every 4th at 10k (so 300 at CV, CV, CV, 10k and repeat) w/ 30 sec recovery on grass.  MD types (true 800/1500 people), do slightly less reps, but add 3-6 x 15 sec fast, smooth, relaxed after the 300’s, recovery is up to athlete.  LD types (5k+) do more of the meat of the workout and pass on these 15 sec surges.  2-4 mi warm down.  

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 6-8 x Diagonal Accelerations on grass (30-40m at XC race effort, 30-40m like you’re racing the last 800 of a 5k, 30-40m at good, fast relaxed finishing speed) with walk across recovery.  2-4 mi at MP on roads, 5 min, 2-4 x 1k at Tempo on grass w/ 60 sec jog btw each, 5 min, 2-4 mi on roads at MP.   MD types (true 800/1500 people), do slightly less, but add 3-6 x 20 sec fast, smooth, relaxed/40 sec off at the end.  LD types (5k+) do more of the meat of the workout and pass on these 20 sec surges.  1 mile easy barefoot.  2 sets hurdle drills + optional strength work.  Run back to Fairbanks  <OR> Sun: Urban Cow 1/2m, Sacramento.

10/7-10/13

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides on grass at good relaxed speed - be warmed up and strided out by 6:30 PM for the start of the workout. 3-6 x 1600 at Tempo on grass w/ 60 sec, 5 min + 3-6 x 30 sec Hill Reps at 1500. 2-4 mi warm down.

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 6-8 x Diagonal Accelerations on grass (30-40m at XC race effort, 30-40m like you’re racing the last 800 of a 5k, 30-40m at good, fast relaxed finishing speed) with walk across recovery.  2-4 mi at MP on roads, 5 min, 4-10 x 1k at Tempo on grass w/ 60 sec recovery.  MD types (true 800/1500 people), do slightly less, but add 3-6 x 20 sec fast, smooth, relaxed/40 sec off at the end.  LD types (5k+) do more of the meat of the workout and pass on these 20 sec surges.  1 mile easy barefoot.  2 sets hurdle drills + optional strength work.  Run back to Fairbanks. <OR> Sun:  City to Sea 1/2m, SLO.

10/14-10/20

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides on grass at good relaxed speed - be warmed up and strided out by 6:30 PM for the start of the workout.  4-7 x [4 x 400] at CV (see attached), every 4th at 10k (so 400 at CV, CV, CV, 10k and repeat) 45 sec recovery.  MD types (true 800/1500 people), do slightly less reps, but add 3-6 x 15 sec fast, smooth, relaxed after the 400’s, recovery is up to athlete.  LD types (5k+) do more of the meat of the workout and pass on these 15 sec surges.  2-4 mi warm down. 

Sat:  Matt Yeo Invite, Martinez + 20-30 min warmup, 30-60 min warm down.

10/21-10/27: Easy week.  Cut back all runs by 15-20% - the goal is to exit the week fresher than you entered it.  Week will feel like crap BUT you should be mentally and physically ready for the next jump up the intensity charts.  

Mon:  45-60 min + Light drills and quick, loose strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides on grass at good relaxed speed - be warmed up and strided out by 6:30 PM for the start of the workout. 8-16 x 800 at Tempo on grass w/ 60 sec, 5 min + 3-6 x 30 sec Hill Reps at 1500. 2-4 mi warm down.

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 6-8 x Diagonal Accelerations on grass (30-40m at XC race effort, 30-40m like you’re racing the last 800 of a 5k, 30-40m at good, fast relaxed finishing speed) with walk across recovery.  2-5 x [1.5 mi at MP on the roads, 60 sec, 1k at Tempo on Grass] w/ 800 jog.  MD types (true 800/1500 people), do slightly less, but add 3-6 x 20 sec fast, smooth, relaxed/40 sec off at the end.  LD types (5k+) do more of the meat of the workout and pass on these 20 sec surges.  1 mile easy barefoot.  2 sets hurdle drills + optional strength work.  Run back to Fairbanks.

Example weekly structure:

Sun:    Long Run 60-120 min easy as a single.  Hills are good if you can work them in.  

Mon:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min + light drills and quick turnover strides

Tues:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min

Wed:  AM:  Easy 20-40 min*                    PM:  Workout

Thurs:            Mid Week Long 60-90 min w/ last 3-4 miles at 80% type effort hilly run as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri:                  AM:  Easy 20-40 min*                    PM:  30-60 min super easy recovery jog or day off

Sat:                 AM.  Workout                                  PM:  Easy 20-40 min*

*The second 20-40 min run on many of the days are for people looking to get 60 or greater miles per week.  If you’re in the 40 or so miles per week range, remove the 20-40 min second run.  If you’re in the 40 miles per week range consider substituting the 20-40 min easy run with a walk, hike or swim instead.  If you’re looking to add 5 or so miles a week to what you ran last year, an easy thing to do is add a mile on a few runs per week.

Potential races for the next few months:

10/7:              Urban Cow 1/2m, SAC PA Champs, USATF 10m Champs

10/14:   City to Sea 1/2m

10/20:            Matt Yeo XC - our home meet

11/11:            Clarksburg 1/2m

11/18:            PA/USATF XC Champs, Golden Gate Park

11/22: Silicon Valley Turkey Trot

12/2:              CIM USATF National Marathon Champs

12/9:              USATF National Club XC Champs

12/16:            Xmas Relays

2019 Stuff to consider:

Various Dates:  Indoors

1/20:              Houston 1/2m or Carlsbad 1/2m or RnR Arizona 1/2m

2/2:                USATF Winter XC Champs

2/22-24: USATF Indoor Champs

5/5: USATF Half Marathon Champs

5/9: USATF Road Mile National Champs

6/22: Grandmas Marathon

7/25-28: USATF National Outdoor Track and Field Champs

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

Off-Season: 

7/8-8/4:         4 weeks Off-Season:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.   Any race is for fun and at a tempo effort.

Pre-Season:

8/5-9/1:         4 weeks Pre-Season:  Keep building miles.  Very optional, very light workouts added in for those looking to add some variety  i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29:      4 weeks Pre-Season:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

 Early-Season:

9/30-11/24:  8 weeks Early-Season:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently moderate efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  300-400’s at CV/10k, moderate, mid length tempos w/ some sort of longer paced interval tacked on.  Mile reps, 800’s at tempo type effort w/ some faster, shorter work tacked on.  Full slate of warmup drills and hurdle work.

 Peak-Season:

11/25-2/2:  Event specific workouts, solid races for 5-7 weeks + a 2-3 week taper.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.


HOKA Aggies Training 9/2-9/29/18

HOKA Aggies Training 9/2-9/29/18

If you’re looking at this training plan and thinking “Rubio’s lost it” hear me out. Yes I’m experimenting a bit this fall, trying a few new twists trying to get the best program in place for your 2020 season.  A story for background.  In the 90’s I had a 1500 runner I started coaching again after he was done at Fresno State – he previously ran for me at Cuesta College.  At the time I was a marathoner and far removed from mid-distance training.  In the 90’s we were a largely low volume, low intensity nation which resulted in the worst level of performances we’ve seen as a nation. Not trying a new approach with this athlete really wasn’t an option, I needed a system to hook my cart to.  I read a book “Obsession for Running” by a man named Frank Horwill and I found a page or 2 that caught my interest. 

Within the book Franks mentioned his multipaced training system where you would over the course of 5 consecutive workouts do 5 different paces (ie 800 or 1500 or 3k or 5k or 10k) and repeat.  It was an easy to understand system and easy to execute.  Frank helped Peter Coe implement the program with his son Seb that resulted in many 800-mile WR’s, major champ victories and Olympic medals.   In my 1500 runner’s case he went from 1:52, 3:50 and 14:49 down to 1:47, 3:40 and 14:12 in 1 season.  Probably had more to do in the fact he committed to a runners lifestyle of consistency, tempo work, double days and overall volume than the workouts, but the workouts certainly helped.

I ultimately found Frank a few thousand miles away and I started communicating with him.  Frank and I would write back and forth about training - he was in the UK and I in SLO so it took forever for our letters to go across the Pond.  This was before email and the internet, I wrote and waited a while for a response.  Frank’s idea resulted in many of my athletes having some fairly significant improvement using the principles of the program.  Since then I’ve traditionally been a multipaced training kinda guy - it's very good plan, but can it be improved?  

Much of the current literature on training from the better up and coming US programs is based not so much on hitting each pace specifically (i.e. 800, 1500, 3k, 5k, 10k pace) within a certain workout over a series of hard workout days and repeat. Instead several programs are having success using a larger volume of tempo type, moderately based efforts at less intensity with short rest and adding in a faster component at the end of the workout on top of a consistently large volume of weekly mileage.  So they are effectively bookending the multipace/VO2 max portion of the system and they are getting very solid results.  I thought we’d try some of that.  

I’m looking at this and liking a lot of what I see - we’re building aerobic strength at more modest intensities for a longer period of time which should result in a stronger, healthier animal.  For the MD people, the addition of some shorter, faster controlled efforts at the end of workouts should result in an easier transition to indoors if one chooses.  

Are we throwing out the old program entirely? Of course not, we’ll just be doing the multipaced stuff we’ve had success with later in the process.  Also, no need to freak out on the larger volume of weekly miles I mentioned above, this will be based on the individual - but still a higher volume for each person.   

This tweak is just me being me, success never arrives by staying status quo and not taking a few well thought out, calculated chances.  As Russell and Dug and Kevin famously proclaimed - “Adventure is out there!"

9/2-9/29:      4 weeks Pre-Season:  Main goal is to work back into things, JV efforts for now, let’s plan on being varsity down the road.  Max weekly mileage should be achieved by now - if not there yet, that’s the primary goal.  Workouts for now are still pretty mellow.  80% runs + hill reps, strides and shorter, relatively quick bursts of unstrained speed. Drills, strides and overall strength work introduced.  Mid week longer runs and weekend long runs should be a focus.

Races:  Any races at this time are for fun.  Just like the workouts scheduled during this time, tempo type efforts, no going to the well.  

9/2-9/8

Mon:  45-60 min + Light set of drills and strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. - be warmed up and strided out by 6:30 PM for the start of the workout.  3-6 miles at 80% 3-5 min + 1-2 sets of 3 x 300m hill reps (#1 with great upright form, foot landing under center of mass, #2 at moderate XC race effort, #3 at 1500 effort) all w/ jog down recovery.

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. 4-8 mi at 80% on roads + 4-8 x 15 sec at a fast, relaxed effort/45 sec off on grass.  1 mile easy.  Optional hurdle drills + strength work.  Run back to Fairbanks  <OR> Sun: Golden Gate Park XC Open, SF.

9/9-9/15

Mon:  45-60 min + Light set of drills and strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. - be warmed up and strided out by 6:30 PM for the start of the workout.  2-4 x 1600 at tempo on grass w/ 60 sec rec. + 1-2 sets of 3 x 300m hill reps (#1 with great upright, foot landing under center of mass form, #2 at moderate XC race effort, #3 at 1500 effort) all w/ jog down recovery. 2 mi warm down

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. 3-6 mi cutdown.  Start at 80% and cutdown each mile 5 sec.  5 min + 4-8 x 20 sec fast, relaxed/40 sec off on grass.  1 mile easy.  Optional hurdle drills + strength work.  Run back to Fairbanks  Run back to Fairbanks

9/16-9/22

Mon:  45-60 min + Light set of drills and strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. - be warmed up and strided out by 6:30 PM for the start of the workout.  3-6 miles at 80% (see attached) 3-5 min + 1-2 sets of 3 x 300m hill reps (#1 with great upright, foot landing under center of mass form, #2 at moderate XC race effort, #3 at 1500 effort) all w/ jog down recovery.

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. 6-12 x 1k at tempo w/ 60 sec recovery.  5 min + 4-8 x 15 sec fast, relaxed/45 sec off on grass.  1 mile easy.  Optional hurdle drills + strength work.  Run back to Fairbanks.

9/23-9/29: Easy week.  Cut back all runs by 15-20% - the goal is to exit the week fresher than you entered it.  Week will feel like crap BUT you should be mentally and physically ready for the next jump up the intensity charts.  

Mon:  45-60 min + Light set of drills and strides post run. 

Wed:  Poly lower grass rec field.  2-4 mi warmup, light drills, 80-100m strides at good relaxed speed. - be warmed up and strided out by 6:30 PM for the start of the workout.  2-4 x 1600 at tempo on grass w/ 60 sec rec. + 1-2 sets of 3 x 300m hill reps (#1 with great upright, foot landing under center of mass form, #2 at moderate XC race effort, #3 at 1500 effort) all w/ jog down recovery. 2 mi warm down

Sat:  Cuesta 8:00 meet up - park at Fairbanks.  2-4 mi warmup, light drills, 80-100m strides with good relaxed speed. 3-6 mi at 80% + 3-6 x 20 sec at fast, relaxed effort on grass/40 sec off.  1 mile easy.  Optional hurdle drills + strength work.  Run back to Fairbanks  <OR> Sun: Johnny Lawson XC Challenge, Marin

Example weekly structure:

Sun:    Long Run 60-120 min easy as a single.  Hills are good if you can work them in.  

Mon:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min + light drills and quick turnover strides

Tues:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min

Wed:  AM:  Easy 20-40 min*                    PM:  Workout

Thurs:            Mid Week Long 60-90 min w/ last 3-4 miles at an 80% type effort hilly run as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri:                  AM:  Easy 20-40 min*                    PM:  30-60 min super easy recovery jog or day off

Sat:                 AM.  Workout                                  PM:  Easy 20-40 min*

*The second 20-40 min run on many of the days are for people looking to get 60 or greater miles per week.  If you’re in the 40 or so miles per week range, remove the 20-40 min second run.  If you’re in the 40 miles per week range consider substituting the 20-40 min easy run with a walk, hike or swim instead.  If you’re looking to add 5 or so miles a week to what you ran last year, an easy thing to do is add a mile on a few runs per week.

Potential races for the fall:

9/30:             Johnny Lawson XC

10/7:              Urban Cow 1/2m, SAC PA Champs, USATF 10m Champs

10/20:            Matt Yeo XC - our home meet

11/11:               Clarksburg 1/2m

11/18:              PA/USATF XC Champs, Golden Gate Park

12/2:               CIM USATF National Marathon Champs

12/9:               USATF National Club XC Champs

12/16:              Xmas Relays

1/20:                Houston 1/2m

2/2:                  USATF XC Champs

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

Pre-Season:

9/2-9/29:      4 weeks Pre-Season:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

Early-Season:

9/30-11/24:  8 weeks Early-Season:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  Full slate of warmup drills and strength work.

Peak-Season:

11/25-1/20:  8 Weeks Peak-Season:  Event specific workouts, solid races.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.

The basic plan for CIM:

Pre-Season:

9/2-9/29:      4 weeks Pre-Season:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs. Warmup drills and overall strength work introduced.

Early-Season:

9/30-10/27:      4 weeks:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s.  

Peak-Season:

10/30-12/1:    4 Weeks:  Event specific workouts, MP paced races.  Long tempos, moderate length tempos + longer paced intervals, long intervals, - some short intervals as well to keep it interesting.

 

HOKA Aggies Training 8/5-9/4/18

HOKA Aggies Training 8/5-9/4/18

Our goal for the Pre-Season continues to be elevating your weekly mileage and establishing daily consistency.  It really isn’t about intensity at this stage.  What follows are suggested August workouts for those looking at CIM and OPTIONAL workouts to add in for the XC, indoor, Houston 1/2m types.   They are not very stressful for a purpose - your job right now is on establishing your weekly training structure and making it a part of your normal week.  We’ll continually progress to harder workouts once Labor Day rolls around. For now strive towards your weekly mileage goals.  We have a lot of days between now and the end of the year and it’s easy to be varsity right now, killing it and punishing your teammates on runs.  We want you in the starting lineup come late 2018, early 2019, so be patient.  If you want to challenge yourself, go an extra easy mile instead of hammering a shorter length run.

Goal #1 is simply to get out the front door.  Right now you’re a bit chunky (good!), but hungry and just looking to make a deposit in the fitness bank 1-2 times a day like Rocky with a cotton sweatshirt and wool beanie on, not giving a rats about how fast you’re going.  Just putting in the work in for success down the road.   Need yet another reason to be patient right now?  USATF Outdoor Track Championships are scheduled for July 25-28, 2019 and good 4 weeks later than this year.  IAAF World Champs are 9/28-10/6 - so we have a very long season ahead.

For you closet NBA, World Surfing, Pro Bowlers or Break Dancing champions, now’s your time to have fun if that’s what you’re into.  Come later this fall, we want you being a Spartan and laser focused on training and racing well. 

Drills, strength?  Those will start next month during our pre-season stage, although working on that gut with some light core now is perfectly fine.  Antsy and the “I need to be doing something more” type?  Strides complimenting your easier weekly miles 1-3 times per week are the most important thing you can add in at the moment.  

Suggested August workouts for CIM, optional August workouts for XC, indoors, Houston 1/2m.  Focus not on intensity but very controlled efforts with exceptional form:

8/5-8/11:

Wed:  2-4 mi easy + 8-10 x 20 sec on at a modest road race type effort/40 sec off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

8/12-8/18:

Wed:  2-4 mi easy + 8-10 x 60 sec on at a modest road race type effort/60 sec off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

8/19-8/25:

Wed:  2-4 mi easy + 4-5  x 2 min on at a modest road race type effort/2 min off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

8/26-9/1: Easy week.  Cut back 15-20%.  Goal for the week is to exit the week fresher and more perky than you entered the week.  Truth be told, easy weeks suck.  You feel flat and tired, but there’s light at the end of the tunnel.

Wed:  2-4 mi easy + 8-10 x 20 sec on at a modest road race type effort/40 sec off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

Example August week:

Sun: Long Run 60-120 min easy as a single.  Hills are good if you can work them in.  

Mon: AM:  Easy 20-40 min* PM:  Easy 30-60 min + 6-8 x 80-100m light, quick turnover strides

Tues: AM:  Easy 20-40 min* PM:  Easy 30-60 min

Wed: AM:  Easy 20-40 min* PM:  30-60 min not killing it preferably in the hills + 6-8 x 80-100m light, quick turnover strides or optional workout

Thurs: Mid Week Long 60-90 min easier hilly run as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri: AM:  Rest PM:  30-60 min super easy recovery jog or day off

Sat: AM.  Easy 30-60 min + 6-8 x 80-100m light, quick turnover strides or optional workout PM:  Easy 20-40 min*

*The second 20-40 min run on many of the days are for people looking to get 60 or greater miles per week.  If you’re in the 40 or so miles per week range, remove the 20-40 min second run.  If you’re in the 40 miles per week range consider substituting the 20-40 min easy run with a walk, hike or swim instead.  As you work towards your weekly mileage goals if you’re looking to add 5 or so miles a week to what you ran last year, an easy thing to do is add a mile on a few runs per week.

Potential races for the fall:

8/18:   UC Santa Cruz XC

9/3:    USATF 20k Champs

9/9:    Golden Gate Park XC

9/30:  Johnny Lawson XC

10/7:    Urban Cow 1/2m, SAC PA Champs, USATF 10m Champs

10/20:  Matt Yeo XC - our home meet

11/11:     Clarksburg 1/2m

11/18:    PA/USATF XC Champs, Golden Gate Park

12/2:    CIM USATF National Marathon Champs

12/9:    USATF National Club XC Champs

12/16:   Xmas Relays

1/20:    Houston 1/2m

2/2:     USATF XC Champs

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

Off-Season: 

7/8-8/4:  4 weeks Off-Season:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.   Any race is for fun and at a tempo effort.

Pre-Season:

8/5-9/1:  4 weeks Pre-Season:  Keep building miles.  Very optional, very light workouts added in for those looking to add some variety  i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29:  4 weeks Pre-Season:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

Early-Season:

9/30-11/24: 8 weeks Early-Season:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  Full slate of warmup drills and strength work.

Peak-Season:

11/25-1/20: 8 Weeks Peak-Season:  Event specific workouts, solid races.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.

The basic plan for CIM:

Off-Season: 

7/8-8/4:  4 weeks Off-Season:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.   Any race is for fun and at a tempo effort.

Pre-Season:

8/5-9/1:  4 weeks Pre-Season:  Keep building miles.  Very optional, very light workouts added in for those looking to add some variety  i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

Early-Season:

9/2-9/29: 4 weeks:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  

Peak-Season:

9/29-12/1:   8 Weeks:  Event specific workouts, MP paced races.  Long tempos, moderate length tempos + longer paced intervals, long intervals, - some short intervals as well to keep it interesting.

If you have questions, let me know.  Continue having a bueno summer.

Joe

HOKA Aggies Team Training 7/8-8/4 & the XC, 1/2 and Full Marathon plan for the fall

HOKA Aggies Team Training 7/8-8/4 & the XC, 1/2 and Full Marathon plan for the fall

Summer’s here and the running is easy.  Our goal right now is to get back into the groove of training, adapt to new weekly mileage goals and bust the rust.  The goal at this stage is NOT intensity! If the planned training in July doesn’t look too stressful, that’s for a reason.  We have a long ways to go until CIM (12/2/18) and Club XC Nationals (12/8/18) and for those looking for a good half/full marathon in January (Houston is 1/20/19) or to run indoors after Club XC Nationals, well that’s even further down the line.  Chill on hammering runs right and get into the Trials of Miles mindset.  Goal #1 is to get out the door day in and day out - we’re not training, we’re running right now.

Below is an example week for July. We have a bit more volume and uptempo or hills on Monday, Wednesday and Saturdays forming the foundation of basic weekly structure later on.  There’s also long runs on Sunday and Tuesday or Thursday, same as we do for much of the year.  This is establishing the aerobic building blocks of future success.

Sun: Long Run 60-120 min easy as a single

Mon: AM:  Easy 20-30 min* PM:  Easy 30-45 + 8 x light, quick turnover strides

Tues: AM:  Easy 20-30 min* PM:  Easy 30-45

Wed: AM:  Easy 20-30 min* PM:  30-60 min not killing it preferably in the hills

Thurs: Mid Week Long 60-90 min easier as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri: AM:  Rest PM:  30-45 min super easy recovery jog or day off

Sat: AM.  Easy 30-45 + 8 x light, quick turnover strides PM:  Easy 20-30 min*

*The second 20-30 min run on many of the days are for people looking to get 60 or greater miles per week.  If you’re in the 40 or so miles per week range, remove the 20-30 min second run.  If you’re in the 40 miles per week range consider substituting the 20-30 min easy run with a walk, hike or swim instead. 

Weekly mileage is a very individual thing.  Open athletes should look to add 5-10 miles per week to what they did last season granted they were healthy and feel the desire to push the endurance envelope.  Masters athletes should stay where they were in terms of weekly mileage the last few months granted they stayed healthy.  The goal would be to hit your max weekly mileage by 9/1 or so.  A story.  Years ago I was speaking to Coach Vigil (coached a large number of successful athletes, you’re probably most familiar with Denna Kastor) about a progression on weekly mileage.  At the time I suggested a 10% increase or so per week following a break.  So for a 60 miles per week runner, something like 30, 35, 40, 45 etc. which took about 2 months. He said he gave people 3-4 weeks.  In the case of a 60 mile per week runner, 30, 40, 50, 60.  A 100 miles per week runner, 40, 60, 80, 100.  The point is if you were at X number of miles per week last year and you were healthy, it shouldn’t take you much past a month to get back to that level of volume - shampoo effect at work here (ask me for definition if unsure).  Month 2, you can start adapting to your new weekly mileage target when you’re running easier miles, which is now through October for the most part.  Long story short, this summer focus on adapting to the weekly mileage goals, not intensity.

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

7/8-10/1 - 12 weeks:  Base type training :  Volume and easier efforts.  Any race is for fun and at a tempo effort.

7/8-8/4 - 4 weeks:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.

8/5-9/1 - 4 weeks:  Keep building miles.  Very optional, very light workouts added in for those impatient types i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29 - 4 weeks:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

9/30-11/24 - 8 weeks:  Multi Paced Strength work while maintaining the weekly miles. Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  

8 weeks - 11/25-1/20/19:  Event specific.  Hard event specific workouts, hard races.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.

The basic plan for CIM:

7/8-9/1 - 8 weeks:  Base type training :  Volume and easier efforts.  Any race is for fun and at a tempo effort.

7/8-8/4 - 4 weeks:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.

8/5-9/1 - 4 weeks:  Keep building miles.  Very light workouts added in i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29 - 4 weeks:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  

9/29-12/1:  Event specific.  Long tempos, moderate length tempos + longer paced intervals, long intervals, - some short intervals too to keep it interesting.If you have questions, let me know.  Have a great summer.

Joe

HOKA Aggies RC Training 5/13-6/10

HOKA Aggies RC Training 5/13-6/10

Training Target for this block of training 5/12-6/10:
 
-Racing and sharpness.
 
Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 3 range, time to dig but don’t over-push.  
 
Road Races:  
5/20:  Bay to Breakers Pede:  SF
6/3: State Street Mile:  (https://www.sbmile.com/) Santa Barbara
6/10: Across the Bay 12k (http://race415.com/)  SF
 
Track Meets:
6/2:  Rabbit 5,000 (http://rabbit5000.com/)  Santa Barbara City College
6/2:  Jim Bush 800, 1500 (https://www.scausatf.org/sports/track-field/jim-bush/)  Pomona College, Claremont
6/9-6/10:  Portland Track Festival (http://www.portlandtrack.com/schedule)
6/10:  PA Open and Masters T&F Champs:  College of San Mateo (https://www.pausatf.org/wp-content/uploads/2018/05/MTF2018ChampionshipsInfov1.1.pdf)
 
Long Runs:
Suggested Long Run Lengths for this block:
MD:  Mid week longer run:  30-45 min.  Weekend Easier Long Run:  45-60 min
LD:  Mid week longer run:  45-60 min.  Weekend Easier Long Run:  60-90 min
 
Practice Times and Locations:
Midweek at the Cal Poly Track.  Be warmed up and ready for the first interval by 6:15 PM.  
Saturday.  We only have a single Saturday workout and it’s on Memorial Day weekend.  Let’s chat about who’s in town and where and when to get this done.  I’m thinking a little later in the morning at Poly.

5/13-5/19:  No Joe at practice, in Boston for Shoe School.
Wed:
MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  4-6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  3-5 x 600 (1500)/100 jog/300 (800) 5 min
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 3-5 x Aggie 2 Mile:  1600 at 10k, 800 at 80%, 800 at 5k w/ 800 jog.  5 min. 3 x 300 at 1500 w/ 100 jog.

Optional once this week on Fri or Sat for MD and LD:  3-6 mi run, drills, 4 x upbeat strides.  1 x 1600 stride the straight, sustain the turns.  Straights at 1500, turns at 5 seconds slower (i.e. 15/20/15/20 for a 400).  1-2 miles jog.

Sun:  B2B

5/20-26
Wed:
MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  Athlete’s choice: 400/300/200 each at 2 sec faster than 800 w/ 8-10 min btw each. <or> 6-8 x 400 at 1500 w/ same time run rest (i.e. 65 400 = 65 sec standing rest)
LD:  4-6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min. 2 x 2 x 1600 10k/3k style (ie 70/65/70/65) w/ 400 btw ea. and 800 btw sets.  5 min 4 x 200 at 1500 w/ 200 jog.

Optional once this week on Tues, Thurs or Fri for MD and LD:  3-6 mi run, drills, 4 x upbeat strides.  1 x 1600 stride the straight, sustain the turns.  Straights at 1500, turns at 5 seconds slower (i.e. 15/20/15/20 for a 400).  1-2 miles jog.

Sat:
The Mando:  3 x A Very Solid Effort
MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min. 4-6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  3 x 800 at 1500 w/ 5 min
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 3 x 1600 at 3k w/ 5 min

Sun:  Blue Mile - Road Mile in SLO.  Choose the workout above or this.

5/27-6/2:  
Tues:  
MD:  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  1 x 1k at 1500/3k, 8 min, 2 x 400 at 1500-800 w/ 100 jog, 8 min, 2 x 300 at 800 w/ 100 jog
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. If doing Rabbit:  1 x 1600 at 10k, 400 jog.  2 x 800 at 5k, 400 jog. 4 x 400 at 3k, 200 jog. <or>  If not doing Rabbit and only Portland:  3 mi at MP, 5 min. 1 x 1600 at 10k, 400 jog.  2 x 800 at 5k, 400 jog. 4 x 400 at 3k, 200 jog.

Sat:  Jim Bush 800 or 1500, Rabbit 5,000
Sun:  State Street Mile

6/3-6/10:  Portland
Tues or Wed depending on which day you’re racing:  
MD:  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  200-300 acceleration:  200 at 1500, 220, 240, 260, 280, 300 each add 2 sec. (i.e. 30, 32, 34, 36, 38, 40) all with jog back recoveries.
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 8 x In/Out 400’s
Sat/Sun: Portland Track Festival
Sun:  Across the Bay 12k

 

HOKA Aggies RC Training 4/15-5/12

HOKA Aggies RC Training 4/15-5/12

Training Target for this block of training 4/15-5/12:
 
-MD people will add an additional workout most weeks on Monday with volume decreasing slightly in importance.  
-Volume continues to be a priority for LD and roadies until the end of May.
-Getting race sharpness is the name of the game this block.
 
Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 3 range, time to dig but don’t over-push.  
 
Road Races:  
4/29:  Stow Lake 5k, SF
 
Track Meets:
4/17-21:  Bryan Clay, Mt Sac
5/12:  Oxy Invite
 
Long Runs:
Suggested Long Run Lengths for this block:
MD:  Mid week longer run:  45-60 min.  Weekend Easier Long Run:  60-75 min
LD:  Mid week longer run:  60-90 min.  Weekend Easier Long Run:  75-120 min
 
Practice Times and Locations:
Wednesdays at the Cal Poly Track.  Be warmed up and ready for the first interval by 6:15 PM.  
Saturdays, meet at Cuesta Fairbanks XC course.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for warmup drills by 8:30 AM, first interval goes at 9:00 AM
 
Workouts:  
MD
4/15-4/21:  
Tues:   6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  1 x 800 at 1500, 8 min, 2 x 400 at 1500-800 w/ 100 jog, 8 min, 2 x 300 at 800 w/ 100 jog
4/17-21: Bryan Clay/Mt Sac
Sat if no Meet:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster w/ 200 jog.  5 min.  4-6 x 800 at 3k w/ 400 jog
 
4/22-4/28
Mon:   6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3-4 x (2 x 200 at 1-2 sec faster than 800) w/ 30 sec btw each and 5 min btw sets.  5 min, 3 x 150 at relaxed 1500 effort w/ 250 jog.
Wed: 2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster w/ 200 jog.  5 min. 1-2 x 800 at 5k, 3-6 mi tempo, 1-2 x 800 at 5k all w/ 400 jog
Sat:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  2 x 3-5 x 400 at 1500 w/ equal time rec btw each and 5 min btw sets or Stow Lake 5k
 
4/29-5/5
Mon:  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3-4 x 400 at 800 w/ 4 min – If you raced on Sunday, get in an easy 45 – 60 minutes instead
Wed:  2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster w/ 200 jog.  5 min. 5-7 x 1k at 5k w/ 400 jog.  5 min, 2 x 150 at 400 effort w/ 250 walk/jog in 2 min
Sat:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  3-5 x 600 at 1500 w/ 3-4 min. 5 min, 2 x 300 at 800 w/ 100 jog
 
5/6-5/12
Tues:  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3 x 3 x 300 (first set at 3k, 2nd set at 1500, last set at 800) 100 jog btw each, 5 min btw sets
Sat: Oxy
If no Meet:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at  1500 and run each successive 1 sec faster w/ 200 jog.  5 min.  1500 simulation:  800 at 3k, 400 at 1500, kick hard
 
LD
4/15-4/21:  
Tues if doing Mt Sac/Clay:  6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.  4-6 x 1k at 10k w/ 400 jog.  If not racing, 8-12 x 1k at 10k w/ 400 jog
Sat if not racing: Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  4-6 x 800 at 3k w/ 400 jog
 
4/22-4/28
Mon:  1 mile of stride the straights, turns at 80% (i.e. 15/20) after a 40-60 min run.
Wed:  6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  1-2 x 800 at 5k, 4-6 mi tempo, 1-2 x 800 at 5k all w/ 400 jog
Sat:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.     2 x 3-5 x 400 at 1500 w/ equal time rec btw each and 5 min btw sets or Stow Lake 5k
 
4/29-5/5
Mon:  1 mile of stride the straights, turns at 80% (i.e. 15/20) after a 40-60 min run.
Wed:   6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  2-3 mi tempo, 3-6 x 1k at 5k w/ 400 jog
Sat:   6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.  2-4 x Aggie 2 Mile (1600 at 10k, 800 at 80%, 800 at 5k) 800 jog
 
5/6-5/12 Oxy
Tues:  6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.  8-12 x In/out 400’s
Sat:  Oxy
If no meet, 6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  4 mi tempo, 5 min.  1 x 1600 hard
 
 

 

 

HOKA Aggies RC Training 3/18-4/14

HOKA Aggies RC Training 3/18-4/14

Training Target for this block of training 3/18-4/14:
-Hurdle Drills are a priority for people running track.  We will continue 2-3 sets of these this block, please add an additional set this block to what you were consistently doing last block.  After 4/15 we will cut these back to a single set to maintain the strength gained.
-Starting 4/15, MD people will add an additional workout most weeks on Monday with volume decreasing slightly in importance.  
-Volume continues to be a priority for LD and roadies until the end of May.

Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want to continue our workouts in the 2-3 range, solid, but not over the top.  

Road Races:  
4/8: Sactown 10 Miler

Track Meets:
3/24:  Poly Invite, SLO
3/30:  Stanford Invite, SF State Distance Carnival
4/13 (Fri):  Santa Barbara Easter Relays:  10 mi-25k AR Pacing or Elite Miles

Long Runs:
For the MD people, this is the last month to get your real long runs in, starting the next block we start cutting back on the length some and will continue to do so to compensate for the increased in intensity.  For the LD people, we will start cutting back in Mid April.
Suggested Mid Week Long Run and Weekend Long Run Lengths:
MD:  Mid week longer run:  60-75 min.  Weekend Easier Long Run:  75-90 min
LD:  Mid week longer run:  75-90 min.  Weekend Easier Long Run:  90-120 min

Weekly Framework
*    Monday for those with a track focus this spring:  approx 30-45 minute easy run followed by the early week workout + optional hurdle drills.
*    Monday For those LD types, instead do a 50-75 min AE run followed by strides.  AE runs are runs where you start at a very easy recovery pace and run with the primary goal of covering the distance.  As your fitness improves the pace at the end of these runs can become fairly brisk.  If this happens to you, feel blessed and go with the flow.  This isn’t the type of run where you force the pace at all, rather you run on the easy side of life and as you warm-up you naturally pick up the pace.  Follow this up 6-8 x 80-100m relaxed strides or 800-1600m of Stride the Straights at Relaxed Pace/Jog the Turns (SS/JT).  
*    Tuesday or Thursday:  Mid Week Longer Steady State run.  Ideally 12-15% of your weekly mileage.  Start at an easy to moderate effort and finish up the last 30-50 min at a steady state type effort if it’s coming easy, please don’t force the issue though. Alternate with a 45-75 min AE Run on Tuesday or Thursday. You can add strides following this run if it suits you better.
*    Wednesday Mid Week Workout + optional double day
*    Friday:  Easy recovery days:  A 20-40 minute Kenyan jog or a DNR or active recovery such as swimming that sort of thing. The other option would be 2 x 30-40 minutes easy (one in the AM and one in the PM), just easy.  Make sure that a recovery day is at a butt slow jogging pace.  Alternate this with a AE Run + Strides on Monday or Friday.
*    Saturday Weekend Workout + optional double day
*    Sun:  Long Run:  Should be 90-120 minutes as a single run based on experience on the easier end of the spectrum, try to make it roughly 20-25% of your weekly mileage.
*    Double days:  20-40 minutes easy.  Advisable on harder workouts or tempo days, then the other days as you see fit.  Please keep the Sunday Long Run as a single.

Saturday Routine:
-2-4 mile warmup for MD, 3-4 miles for LD
-Drills next.  Focus on driving the arms/elbows back to help generate speed.  High knees, run tall, heel near your kind tush, focus on generating POWER - be me or Usain, your choice:
    10 x lateral leg swings
    10 x front to back leg swings
    High Knees 2 x 20m,
    A Skips 20m, 20m stride out x 2
    B Skips 20m, 20m stride out x 2
    Straight leg bounds 20m, 20m stride out x 2
    Butt Kicks 20m, 20m stride out x 2
    Caraocas 40m x 2
    C skips 20m x 2
-6-8 diagonal acceleration after drills (3k race effort> 1500 race effort>800 race effort) on grass infield with walk across recoveries.  Yeah those drills you just did, replicate the movement in these - drive the elbows back, run tall, heel by your bootie, POP off the grass!
-Primary Workout for the day after diagonals
-1mi Kenyan jog barefoot on grass
-Hurdle Drills - add one set this block
-Optional Strength Work - add 1 set
-2-4 mile warm down

Practice Times and Locations:
Wednesdays at the Cal Poly Track.  Be warmed up and ready for the first interval by 6:15 PM.  
Saturdays, meet at Cuesta Fairbanks XC course.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for warmup drills by 8:30 AM, first interval goes at 9:00 AM.

Workouts:  

3/18-3/24
-Early Week track people:  30-45 min run, 5 min.  3 x 3 x 100 (Easy, Moderate, Fast) w/ 15-20 sec btw each, 300 jog btw sets + hurdle drills.

-Mid Week:  2 x 200 at 1500 w/ 200 jog.  5 min.  4-8 x (400 at 3k, 200 jog, 400 at 1500).  400 jog btw sets, 1 mi easy + hurdle drills.

-Weekend:  
-Poly Invite 800-1500 + 4 x 400 or 3-4 mi tempo following
-Carlsbad 5k
For those not racing:  4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min.  3-5 mi tempo, 800 jog, 3-6 x 1k at 10k w/ 400 jog.  Gordon is running a 5k time trial at 14:30-40 pace, 9:30 AM at Cuesta.  The idea would be to help him with this by running your 1k reps with him after your tempo run.

3/25-3/31
-Early Week track people:  30-45 min run, 5 min.  4 x 150 accelerations: (50m Easy, 50m Moderate, 50m Fast) w/ 250 jog + hurdle drills.

Mid week:  1500-5k:  2-3 x 150 accelerations, 5 min, 2-4 x (2 x 200 at 800) w/ 100 jog btw ea, 800 jog btw sets + 2-3 x 150 at relaxed 1500 effort w/ 250 jog
Mid Week 5k-42k:  4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min.  3-5 x (4 x 400 - #1-3 at 10k, #4 at 5k w/ 200 jog btw each, 400 btw sets) 800 jog + 1 x 800 at 3k, 1 mi easy + hurdle drills.

-Weekend:   4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min. 1-2 x 800 at 5k, 3-6 mile tempo, 1-2 x 800 at 5k.  400 jog btw each.  1mi barefoot Kenyan jog on grass + hurdle drills.
-SF State or Stanford Invite

4/1-4/7
-Early Week track people:  30-45 min easy, 4 x 200 at 800/1500 w/ 200 jog + hurdle drills.

-Mid Week: 1500-5k:  2 x 200 at 1500 w/ 200 jog.  5 min.  3-6 x (2 x 300 at 1500 pace w/ 100 m jog btw each), 500m jog btw sets, 1 mi easy + hurdle drills.
Mid Week 5k-42k:  4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min.  4-5 x (1k at 10k, 200 jog, 1k at 5k), 800 btw sets

-Weekend 1500-5k:    4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min.  1-3 x 1600 at 10k, 400 jog, 1-3 x 1k at 5k, 400 jog, 1-3 x 800 at 3k, 400 jog, 1-2 x 400 at 1500, 400 jog, 1-2 x 200 at 800 w/ 400 jog.  1mi barefoot Kenyan jog on grass + hurdle drills.
-Weekend 5k-42k:   4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min. 2-4 mi Tempo, 800 jog, 1-2 x 1 mi (10K), 400 jog, 1-2 x 800 at 5k, 400 jog, 2-4 x 400 at 3k (Steeple 2-4 x 400 with 4 hurdles at 5k) w/ 200 jog.  1mi barefoot Kenyan jog on grass + hurdle drills.
-Sactown 10 Miler

4/8-4/14  Easy Week.  Cut mileage by 15-20% on all runs.  We raise the intensity slightly the next block of training, would like you fresher and more focused than you entered this week.

-Early Week:  1500-5k:  2 x 200 at 1500 w/ 200 jog.  5 min.  600 at 5k, 400 at 3k, 300 at 1500, 200 at 800, 100 fast all with 100 jog, 1 mi easy + hurdle drills.
5k-42k:  2 x 200 at 1500 w/ 200 jog.  5 min.  8-12 x in/out 400’s, 1 mi easy + hurdle drills.

-SB Easter Relays Elite Mile or 10 mi-30k pacing on Friday
-Weekend for those not racing or pacing:   4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min. 2-4 mi T, 5 min, 1-2 mi at 10k, 3 min, 4 x 400 at 5k w/ 200 J.  1mi barefoot Kenyan jog on grass + hurdle drills.

Training Block I:  1/21-2/17:  Multi-paced Strength Focus
Training Block II:  2/18-3/17
Training Block III:  3/18-4/14
Training Block IV:  4/15-5/12:  Event Specific Focus
Training Block V:  5/13-6/9
Training Block VI:  6/10-6/30

 

 

 

HOKA Aggies RC Training 2/18-3/17/18

HOKA Aggies RC Training 2/18-3/17/18

Training Target for this block of training:
-Controlled workouts while maintaining or continuing to increase your weekly volume is what we’re after.
-Ancillary training priorities for this block are hurdle drills for 1500-10k people who are racing on the track.  Controlled barefoot accelerations to prep for spikes and overall consistency are keys for everyone.
-Starting 3/18 the Mid Week Longer Runs and Weekend Long Runs will start to decrease in length for the MD people through the end of the season.   If you’re looking to get in the longer long runs and you’re a MD type, this is your last 4 weeks to get those in consistently.  For the LD and road people, the current length Mid Week Longer Runs and Weekend Long Runs will be part of the program through 5/12.

Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 2 range; solid yes, straining no.  Be patient.  

Weekly Framework Thru 4/15:
*    Monday for those with a 1500-5k track focus this spring:  approx 30-45 minute easy run followed by the Monday workout + optional hurdle drills.
*    Monday For those 10k and over road types, do a 50-75 min AE run followed by strides.  AE runs are runs where you start at a very easy recovery pace and run with the primary goal of covering the distance.  As your fitness improves the pace at the end of these runs can become fairly brisk.  If this happens to you, feel blessed and go with the flow.  This isn’t the type of run where you force the pace at all, rather you run on the easy side of life and as you warm-up you naturally pick up the pace.  Follow this up 6-8 x 80-100m relaxed strides or 800-1600m of Stride the Straights at Relaxed Pace/Jog the Turns (SS/JT).  
*    Tuesday or Thursday:  Mid Week Longer Steady State run.  Ideally 12-15% of your weekly mileage, this should be a 60-90 minute run with some hills in there.  Start at an easy to moderate effort and finish up the last 30-50 min at a steady state type effort if it’s coming easy, please don’t force the issue though. Alternate with a 45-75 min AE Run on Tuesday or Thursday. You can add strides following this run if it suits you better.
*    Wednesday Mid Week Workout + optional double day
*    Friday:  Easy recovery days:  A 20-40 minute Kenyan jog or a DNR or active recovery such as swimming that sort of thing. The other option would be 2 x 30-40 minutes easy (one in the AM and one in the PM), just easy.  Make sure that a recovery day is at a butt slow jogging pace.  Alternate this with a AE Run + Strides on Monday or Friday.
*    Saturday Weekend Workout + optional double day
*    Sun:  Long Run:  Should be 90-120 minutes as a single run based on experience on the easier end of the spectrum, try to make it roughly 20-25% of your weekly mileage.
*    Double days:  20-40 minutes easy.  Advisable on harder workouts or tempo days, then the other days as you see fit.  Please keep the Sunday Long Run as a single.

A few words about drills and hill reps:
Drills not only serve as a dynamic warmup, but also as a way to develop better sprint form and act as cues to changing gears within a race.  Perform drills and hill reps with strong arm movements - drive your elbows back, put $ in your front pockets.  You will find that when you focus on the various individual motions highlighted on each drill, your legs will follow.  Focus on these key elements while performing accelerations and hill reps.  Drive your arms, strong pop off the ground, higher knees, heel closer to your butt, run tall.  Start with driving the arms back, then focus on the various cues from the drills and you will run faster with less effort, exactly what we want to help respond to surges within a race or to change gears late in a race.  

Saturday Workout Routine Thru 4/15:
-2-4 mile warmup for MD, 3-4 miles for LD
-Drills next after warmup jog:
    10 x lateral leg swings
    10 x front to back leg swings
    High Knees 2 x 20m,
    A Skips 20m, 20m stride out x 2
    B Skips 20m, 20m stride out x 2
    Straight leg bounds 20m, 20m stride out x 2
    Butt Kicks 20m, 20m stride out x 2
    Caraocas 40m x 2
    C skips 20m x 2
-6-8 diagonal acceleration after drills (3k race effort> 1500 race effort>800 race effort) on grass infield with walk across recoveries.  Barefoot is ideal, but start with shoes and work to get there.
-Primary Workout for the day after diagonals
-1mi Kenyan jog (barefoot?) on grass
-Optional Hurdle Drill & Strength Work
-2-4 mile warm down

Some changes ahead:
-Barefoot Diagonal Accelerations will remain in the weekly Saturday schedule until 3/17.  After 3/17 we will to switch 150-200’s on the track as part of the warmup routine.
-Hurdle Drills are a priority and will remain in the program for 1500-10k track athletes until 4/15.
-Strength training after 4/15 should not be a focus.

Practice Times and Locations Thru 3/17 - Daylight Savings ends 3/11:
Wednesdays on the lower grass rec field at Poly.  Be warmed up and ready for the first interval by 6:15 PM.  
Saturdays, meet at Cuesta Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills by 8:30 AM

Road Races this block:  
3/4:  John Frank Memorial 10 Miler - PAUSATF Road Champ
3/11:  Reach for the Stars 5k - PAUSATF Road Champ
3/17:  Newport Mesa Road Mile

Track Meets this block:
3/10: Oxy Invite

Workouts for the block:  
2/18-2/24:
Mon 1500-5k track people:  30-45 min, 1 min walk, 1 x 45-60 sec fast and relaxed + optional hurdle drills
5k-1/2m Roadies:  45-75 min + 4-8 shake out strides

Wed:  80% run with minute surges on grass.  20-30 min run at 60 sec/mile slower than 5k pace with minute surges (60 sec on/off) on grass.

Sat:  1-2 x 4-5 mi.  1st at MP, second at tempo w/ 1 Mi recovery jog on roads.  If doing a single 4-5 miles, first half at MP, second half at tempo.  5 min, 1 x 200 at 1500, 250 jog, 1 x 150 at 1500.  1mi barefoot Kenyan jog on grass + optional hurdle drills.

2/25-3/3:
Mon 1500-5k track people:  30-45 min run, 5 min.  2 x 3 x 100 (Easy, Moderate, Fast) w/ 15-20 sec btw each, 300 jog btw sets + optional hurdle drills.
5k-1/2m:  45-75 min + 4-8 shake out strides + optional hurdle drills

Wed:  3-4 x 3 x 300m Hill Reps w/ 1-2 mile tempo between sets.  First at hill rep 5k effort with exaggerated knee lift and great form.  Second at 3k effort accelerate last 80-100m with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.  Take a 3-5 min recovery btw tempo and next set of hill reps.  Start and finish with hill reps.
For those doing 3 sets, it looks like this:  hill reps, tempo, hill reps, tempo, hill reps.  4 sets like this:  hill reps, tempo, hill reps, tempo, hill reps, tempo, hill reps

Sat:  3-6 x 1600 at tempo w/ 200 jog, 5 min, 2-3 x 800 cutdowns (10k, 10k/5k, 5k) w/ 400 jog.  5 min, 1 x 300 + 1 x 150 at 1500 w/ 250 jog btw ea. + 1mi barefoot Kenyan jog on grass + optional hurdle drills.
Steeplers:  3-6 x 1600 at tempo w/ 200 jog, 5 min, 2-3 x 800 cutdowns (10k, 10k/5k, 5k) w/ 400 jog.  5 min, 4 x 200 w/ covered pit and final hurdle at smooth race effort + 1mi barefoot Kenyan jog on grass + optional hurdle drills.
-John Frank 10 Miler

3/4-3/10:
Mon 1500-5k track people:  30-45 min easy, 6 x 150 at 1500 w/ 250 jog + optional hurdle drills.
5k-1/2m:  45-75 min + 4-8 shake out strides + optional hurdle drills

Wed:  80% run with minute surges on grass.  20-30 min run at 60 sec/mile slower than 5k pace with minute surges (60 sec on/off) on grass.

Sat:  1-2 x 4-5 mi.  1st at MP, second at tempo w/ 1 Mi recovery jog on roads.  If doing a single 4-5 miles, first half at MP, second half at tempo.  5 min, 1 x 200 at 1500, 250 jog, 1 x 150 at 1500.  1mi barefoot Kenyan jog on grass + optional hurdle drills.
-Reach for the Stars 5k
-Oxy Invite

3/11-3/17:  Easy Week.  Cut mileage by 15-20% on most runs.  We raise the intensity slightly the next block of training, would like you fresher and more focused at week’s end than you entered the week.

Mon 1500-5k track people:  30-45 min easy, 2 x (2 x 150 at 1500, 1 x 150 at 800) w/ 250 jog btw each, 650 btw sets + optional hurdle drills.
5k-1/2m:  45-75 min + 4-8 shake out strides + optional hurdle drills

Wed:  3-4 x 3 x 300m Hill Reps w/ 1-2 mile tempo between sets.  First at hill rep 5k effort with exaggerated knee lift and great form.  Second at 3k effort accelerate last 80-100m with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.  Take a 3-5 min recovery btw tempo and next set of hill reps.  Start and finish with hill reps.
For those doing 3 sets, it looks like this:  hill reps, tempo, hill reps, tempo, hill reps.  4 sets like this:  hill reps, tempo, hill reps, tempo, hill reps, tempo, hill reps

Sat:  1-2 x 1.5 mi at tempo, 3 min, 1-2 1600 at 10k, 4 min, 1-2 x 1k at 5k, 5 min, 1-2 x 400 at 3k, 1 min, 1-2 x 200 at 1500 w/ 200 jog.  1mi barefoot Kenyan jog on grass + optional hurdle drills.
Steeplers: 1-2 x 1.5 mi at tempo, 3 min, 1-2 1600 at 10k, 4 min, 1-2 x 1k at 5k, 5 min, 4 x 200 w/ covered pit and final hurdle at smooth race effort + 1mi barefoot Kenyan jog on grass + optional hurdle drills.
-Newport Mesa Road Mile

 

 

 

HOKA Aggies RC Training 1/21-2/17/18

HOKA Aggies RC Training 1/21-2/17/18

Training Target for this block of training 1/21-2/17:  Pretty light return to hard workouts this month means you should be focusing on getting your weekly mileage up to the max it will be for the spring by the end of this block of training. Consider running 5-10 Miles Per Week more this Spring than last.  It should be work yes, but not laced with nagging injuries.  Only consider this if you were uninjured last Spring.

Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 1-2 range, not very hard.  Let me re-emphasize this point, most of you are chomping at the bit to get on the track - be patient.  We have a long ways to go, no need to be varsity in March and the fittest runner in the stands come May.

Races:  
2/4: Superbowl Sunday 10k Sac - PAUSATF Road Champ

Weekly Framework
*    Monday or Friday:  approx 45-75 minute  Aerobic Endurance run.  AE runs are runs where you start at a very easy recovery pace and run with the primary goal of covering the distance.  As your fitness improves the pace at the end of these runs can become fairly brisk.  If this happens to you, feel blessed and go with the flow.  This isn’t the type of run where you force the pace at all, rather you run on the easy side of life and as you warm-up you naturally pick up the pace.  Follow this up 6-8 x 80-100m relaxed strides or 800-1600m of Stride the Straights at Relaxed Pace/Jog the Turns (SS/JT).  Alternate this with a Recovery Day on Friday or Monday.
*    Tuesday or Thursday:  Mid Week Longer Steady State run.  Ideally 12-15% of your weekly mileage, this should be a 60-90 minute run with some hills in there.  Start at an easy to moderate effort and finish up the last 30-50 min at a steady state type effort if it’s coming easy, please don’t force the issue though. Alternate with a 45-75 min AE Run on Tuesday or Thursday. You can add strides following this run if it suits you better.
*    Wednesday Mid Week Workout + optional double day
*    Friday or Monday:  Recovery days:  make one - two days each very easy recovery days.  A 30-45 minute jog or a DNR or active recovery such as swimming that sort of thing. The other option would be 2 x 30-40 minutes easy (one in the AM and one in the PM), just easy.  Make sure that a recovery day is at a butt slow jogging pace.  Alternate this with a AE Run + Strides on Monday or Friday.
*    Saturday Weekend Workout + optional double day
*    Sun:  Long Run:  Should be 90-120 minutes as a single run based on experience on the easier end of the spectrum, try to make it roughly 20-25% of your weekly mileage.
*    Double days:  20-40 minutes easy.  Advisable on harder workouts or tempo days, then the other days as you see fit.  Please keep the Sunday Long Run as a single.

Warmup Routine:
-2-4 mile warmup for MD, 3-4 miles for LD
-Drills next after warmup jog:
    10 x lateral leg swings
    10 x front to back leg swings
    High Knees 2 x 20m,
    A Skips 20m, 20m stride out x 2
    B Skips 20m, 20m stride out x 2
    Straight leg bounds 20m, 20m stride out x 2
    Butt Kicks 20m, 20m stride out x 2
    Caraocas 40m x 2
    C skips 20m x 2
-6-8 diagonal acceleration after drills (3k race effort> 1500 race effort>800 race effort) on grass infield with walk across recoveries.  Barefoot is ideal, but start with shoes and work to get there.
-Primary Workout for the day after diagonals
-2-4 mile warm down run for MD Types after primary workout, 3-4 miles warm down for LD
-Injury Prevention, Core Work optional post workout on Saturdays

Practice Times and Locations:
Wednesdays on the lower grass rec field at Poly.  Be warmed up and ready for the first interval by 6:15 PM.  We’ll transition this to the Poly track come the end of Daylight Savings time - that’s March 11 in case you were wondering.
Saturdays, meet at Cuesta Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills by 8:30 AM
 
Workouts:
Weekly Strides:  Please remember that 1 day a week, after a AE Run or following the Mid Week Long Run, get in 6-8 x 80-100m relaxed strides or 800-1600m of Stride the Straights at Relaxed Pace/Jog the Turns (SS/JT) following a 45-75 min AE Run or the Mid Week Long Run.

1/21-1/27
Mid Week:  3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  4-8 x 1600 at tempo/MP effort with 800m recovery, 5 min +  800-1600m of Stride the Straights at Mile Race Pace/Jog the Turns (SS/JT)

1/28-2/3:
Mid Week:  1 mile tempo, 5 min, then 3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  1-2 x 3 mi at MP/80% (5k pace + 60 sec/mile) with 1 mi recovery. 5 min, then 4-8 x 200 at 3k w/ 100 jog

2/4-2/10:
Mid Week:  2 mile tempo, 5 min, then 3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  2-4 mi at 80%, 1-3 mi at MP, 1-2 at tempo all w/ 5 min. rec. + 4-8 x 200 at 3k w/ 100 jog

2/11-2/17:  Easy Week.  Cut mileage by 15-20% on all runs.  We raise the intensity slightly the next block of training, would like you fresher and more focused than you entered this week
Mid Week:  3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  2-3 x 3 mi at 80%/MP (5k pace + 60 sec/mile) w/ 1 mile recovery jog, 5 min, then 4-8 x 200 at 3k w/ 100 jog <OR> 1 x 3 mi at 80%/MP (5k pace + 60 sec/mile), 1 mile recovery jog + 1 mi at tempo/MP, 5 min, then 4-8 x 200 at 3k w/ 100 jog

Spring Outline:  
Training Block I:  1/21-2/17:  Multi-paced Strength Focus 1/21-4/14
Training Block II:  2/18-3/17
Training Block III:  3/18-4/14
Training Block IV:  4/15-5/12:  Event Specific Focus 4/15-6/30
Training Block V:  5/13-6/9
Training Block VI:  6/10-6/30

Training Weekly Workout Pace Outline 2/18-4/14
Race Distance:  800-5k
wk 1:  800-3k
wk 2:  5k-tempo

Race Distance:  5k-42k
wk 1: 10k-42k
wk 2:  5k-tempo

 

 

 

HOKA Aggies RC Training 12/10-12/30/18

HOKA Aggies RC Training 12/10-12/30/18

Way back when in the time between my XC season of 1981 and track I made the decision to not take any days off after the State JC XC Champs and instead committed to making track solid. I actually told myself that if I didn’t run well in track I’d transfer to Chico State (Harvard of the West and all), retire and party.  I started the day after the State meet with a 90 min run.  I wasn’t feeling mentally tired so it wasn’t that hard.  Well turns out my plan of running 60 minutes a day and 90 min on Sundays for the 12 weeks worked. I lead the State in the 1500, 5000 and 10,000 and was undefeated until April.  It proved to me that just plain old running consistently instead of taking time off made me better the following season.  No different than that phrase you tell HS kids “What are the 3 most important things for having success in XC?  “June, July and August”.  A good base works in the fall and it works in the spring.

Now if you’re hurt or really fried then yes, take 4-14 days off now.  But if you’re feeling solid, no aches and pains, no real reason to take time off in my experience.  To that end here’s a suggested outline for those looking to hit indoors:

12/10-12/16: Recovery week
Easy Miles.  Double days optional, cut all other runs by 15-20%

12/17-12/30:  Get back on the volume.  Shouldn’t be a stretch to be get back on 80-90% of your average fall volume here.
Monday:  Strides
Mid week:  3-5 x 3 x 300m Hill Reps.  First with exaggerated knee lift and great form.  Second at XC Race effort with great form.  Third at 3k effort again with great form.  All have a jog back recovery.
Weekend:  6 miles with 3 at 80% (60 sec/mile slower than your current 5k fitness), 3 at MP (15-20 sec/mile faster than 80%)
Long Run (LR):  90-120 min
Mid Week Long Run (MWLR):  75-90 min easy
Christmas Day is an optional run

For those looking to be ready later this Spring:
12/10-12/16: Recovery week
Easy Miles.  Double days optional, cut all other runs by 15-20%

12/17-12/30:  Get back on the volume.  Shouldn’t be a stretch to be get back on 80-90% of your average fall volume here.
Monday:  Optional strides
Long Run (LR):  90-120 min
Mid Week Long Run (MWLR):  75-90 min easy
Christmas Day is an optional run

We start back up in earnest the week of New Years 12/31 - 1/6/18.

For those looking at early spring 1/2m and marathon fitness, speak to me individually otherwise we’ll be shooting for April, May 800-10,000m fitness.

Merry Christmas and Happy Holidays to everyone.

Joe

HOKA Aggies Training Block 5:  October 15 - November 11, 2017

HOKA Aggies Training Block 5: October 15 - November 11, 2017

Here's an overview of the next block of training for those looking to be their best at Club XC Nationals or CIM in December with 5k-1/2 Marathon or XC stops along the way.

10/15-11/11: Block 5:  XC specific II (4 weeks - week #4 being an easy week):  

  • Time to start getting focused. 8 weeks left in the season!
  • Workouts:  On a scale of 1-4 with 4 being hardest, we want these in the 3 range, solidly hard but not over the top.
  • Wednesdays on the rec fields at Poly.  Be warmed up and ready for the first interval by 6:15 PM.
  • Saturdays, meet at Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills by 8:30 AM
  • XC Races:  Matt Yeo 10/21, Johnny Lawson 11/5
  • 42k:  Clarksburg Half at goal MP pace 11/12
  • Long Run:  Should be 90-120 minutes based on experience, try to make it roughly 20-25% of your weekly mileage.
  • AE days:  approx 45-60 minutes.  Aerobic Endurance runs (AE) are simply runs where you start at a very easy recovery pace and run with the primary goal of covering the distance.  As your fitness improves the pace at the end of these runs can become fairly brisk.  If this happens to you, feel blessed and go with the flow.  This isn’t the type of run where you force the pace at all, rather you run on the easy side of life and as you warm-up you naturally pick up the pace.
  • Double days:  20-40 minutes easy.  Add these on harder workouts or tempo days first and foremost
  • Recovery days:  make one - two days each very easy recovery days.  A 30-45 minute jog or a DNR or active recovery such as swimming that sort of thing. The other option would be 2 x 30-40 minutes easy (one in the AM and one in the PM), just easy.  Make sure that a recovery day is at a butt slow jogging pace.
  • Strides:  4-8 x 100m efforts at mile race pace effort on grass after 1-2 runs during the week if possible.  30 + seconds between each.
  • Mid Week Longer AE run in the hills if possible.  Ideally 12-15% of your weekly mileage, this should be a 60-90 minute run.  Start at an easy to moderate effort and finish up the last 30-50 min at a steady state type effort if it’s coming easy, please don’t force the issue though.

Warmup Routine (AKA Play Track):

  • 2-4 mile warmup for XC, 3-4 miles for 42k
  • Drills next after warmup jog:
    • High Knees 2 x 20m,
    • A Skips 2 x 20m, 20m stride out
    • B Skips 2 x 20m, 20m stride out
    • Straight leg bounds 2 x 20m, 20m stride out
    • Butt Kicks 2 x 20m, 20m stride out
    • Caraocas x 40m full standing rec
    • C skips 2 x 20m
    • 6-8 diagonal acceleration after drills (XC race effort>Last 1k XC race effort>Finishing straight XC race effort) on grass infield with walk across recoveries.  Barefoot is ideal, but start with shoes and work to get there.
    • Primary Workout for the day after diagonals
    • 2-4 mile warm down run for XC after primary workout, 3-4 miles warm down for 42k
    • Injury Prevention, Core Work optional on Saturdays

Workouts

10/15-10/21:
Mid Week:  
XC/MD:  6-8 x In/Out 400’s (400 at 5k/400 20 seconds slower, back and forth, no breaks - a continuous run) on dirt or grass for XC, track or roads for 42k w/ 2-4 mi WU and WD
XC/LD:  8-12 x In/Out 400’s on grass or dirt.
Weekend:  
XC:  Matt Yeo Invite + 4-8 mile warm down for LD types.  2-4 miles for MD's
42k:  Matt Yeo Invite <OR> LATR (4-6 miles easy, 4 miles at MP, 1 mile easy, 4 miles at tempo, 1-3 mile WD) in place of weekend easier long run.

10/22-10/28:  
Mid Week:  
XC:  2-4 x 1600 at 10k/800 at 5k w/ 400 jog on grass or dirt
42k:  12-15 x 1k at tempo w/ 200m or 60 sec rec.
Weekend:
XC/MD:  2-3 mi at MP on roads, 800 jog, 2-5 x 1k at Tempo w/ 60 sec rec on grass or dirt
XC/LD:  2-3 mi at MP on roads, 800 jog, 2-5 x 1k at Tempo w/ 60 sec rec on grass or dirt, 800 jog, 2-3 mi at MP on roads.
42k:  2-3 x 3 mi at MP w/ 1 mile rec.

10/29-11/4:
Mid Week:  
XC:  3-5 x 4 x 400 (5k, 5k, 5k, 3k) w/ 200 jog btw each and 400 jog btw sets on grass.  These should be 2-4 seconds faster than the last time.
42k:  8-10 x 1k at 10k w/ 2 min rec.
Weekend:  
XC:  2-3 mi tempo + 2-5 x 1600 at 10k w/ 400 jog on dirt or grass.
42k:  7-10 x 1600 at tempo w/ 60 sec rec.

11/5-11/11: Easy week cut back all runs by 15-20%.
Mid Week:  
XC:  12-20 x 300 at 5k w/ 100 jog on dirt or grass
42k:  8 x In/out 400’s w/ 3-4 mi WU and WD
Weekend:
XC/MD:  4-6 x Wake Forest Drill In/out 800’s on dirt or grass.  First 800 on slightly uphill slope at XC race effort, turnaround and run the same course downhill at 30-40 sec slower.  Up and back = 1 set.  800m back and forth, no stop, no breaks <OR> Johnny Lawson Invite + 2-4 mile warm down
XC/LD:  6-8 x Wake Forest Drill In/out 800’s on dirt or grass <OR> Johnny Lawson Invite + 4-8 mile warm down
42k:  Clarksburg Half at goal CIM pace

HOKA Aggies RC Training Block 4:  September 17 - October 14, 2017

HOKA Aggies RC Training Block 4: September 17 - October 14, 2017

Up the intensity slightly while keeping on the the weekly miles.  The workouts through the next 4 weeks are solid, not super hard.  The goal here is moderate intensities and lots of miles.  Keep the paces and efforts fairly conservative.

HOKA Aggies RC Training Block 3.  August 20 - September 16th.

HOKA Aggies RC Training Block 3. August 20 - September 16th.

Reintroduce some intensity while getting on the the weekly miles.  The weekly miles should be roughly at the level you want them for the fall.  The workouts through the next 4 weeks are not supposed to be super hard.  The goal here is moderate intensities and lots of miles.  Keep the paces and efforts conservative.

July 2017 HOKA Aggies RC Training Outline

July 2017 HOKA Aggies RC Training Outline

Coach Rubio Says:

I hope everyone has been enjoying their Summer.  I want to welcome all the new people, so many fresh faces - very exciting!

The following training applies to our MD folks looking primarily at outdoor track, those looking to make our USATF Club Cross Nationals Squad (12/9, Lexington KY - tough course!) or those shooting for CIM 12/3.  CIM serves as the National Champs as well as providing an opportunity to qualify for the 2020 Olympic Marathon Trials.  We will all train under the same program for the first few blocks of training, then come 9/17, there will be a fork in the road to take.