It's Go Time
It's Go Time
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):
Warmup Routine (AKA Play Track):
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.
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.
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.
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.
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.
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%.
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
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
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.
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.
Here's an overview of the next block of training. For those looking to be their best at Club XC Nationals or CIM with 5k-1/2 Marathon or XC stops along the way.
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.