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. If you lose this email, the training season blocks will appear on the club website:  https://www.aggiesrunning.com/training/

11/12-12/9 & 11/12-12/3:        Block 6:  Go Time
    -XC Races:  PA/USATF XC Champs 11/19, USATF Club XC Nationals 12/9
    -42k:  Clarksburg 1/2 11/12, CIM 12/3

XC Sessions

11/12-11/18:
Mid Week:  
“The Geiken”  12-24 x 400 at 10k w/ 200 jog
Weekend
PA/USATF XC Champs SF

11/19-11/25:  
Mid Week:  
Optional 8-16 x minutes if feeling rested from Sunday’s race.  If not, just get in 45-60 min easier <OR> Turkey Trot
Weekend:
XC Race Simulation (do this only if you did not race a Turkey Trot):  1600, 400 jog, 2 mi tempo, 5 min, 1-3 x 1600 progression w/ 400 jog.  On first mile rep, get out as if starting a race for the first 300-400m, settle into a strong CONTROLLED effort.  2 mi tempo - the pace not important, we want breathing and effort controlled - that doesn’t mean slow, it means not straining.  Last 1-3 mile reps, each mile rep should be faster than the previous with the last one hard.  For lower volume MD do 1, for lower volume LD and higher volume MD do 2, for the higher volume LD people, 3.

11/26-12/2:  80-90% volume week.  You’re as fit as you’re getting, time to keep the workouts within yourself.
Mid Week:  
XC/MD:  4 x 400 at 5k/3k, 2 mi tempo, 4 x 400 at 3k w/ 200 jog
XC/LD:  4 x 400 at 5k, 2 mi tempo, 4 x 400 at 5k/3k w/ 200 jog, 2 mi tempo, 4 x 400 at 3k all w/ 200 jog.
Weekend:  
4-8 x 1k at 10k (NO FASTER!!!) w/ 400 jog

12/3-12/9: Easy week cut back all runs by 15-20%.
Mid Week:  
6-10 x in/out 400’s
Weekend:
USATF National Club XC Champs, Lexington KY

Marathon Sessions

11/12-11/18:
11/12:  Clarksburg 1/2m
Midweek
Easier long run 75-90 min
Weekend
3 mi at MP, 5 min, 3-5 x 1600 at 10k/T w/ 400 jog.

11/19-11/25:  
Mid Week:  
LATR:  6 mi easier run, 4 mi at MP, 1 mi easy, 4 mi at tempo, 1-2 easy.
Weekend:
4-8 x 1k at 10k (NO FASTER!!!) w/ 400 jog

11/26-12/2:  80-90% week.  You’re as fit as you’re getting, time to keep the workouts controlled and within yourself.
Mid Week:  
6-10 x in/out 400’s
Weekend:  
CIM, Sacramento CA