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.