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.

8/20-9/16:        
Block 3:  General Conditioning II (4 weeks - week #4 being an easy week)

  • Goal:  Intro XC training and higher weekly miles
  • Workouts:  Hill Reps, minutes on grass, cruise intervals at tempo pace, straight tempo runs at MP/80%.
  • XC Races:  GGP 9/10Reintroduce 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.

Notes

  • 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 fairlybrisk.  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 (on 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.
  • Add a mid week run at an easy to moderate effort.  Ideally 12-15% of your weekly mileage.  This should be a 60-90 minute run with some hills in there.  Keep the paces in check here!  I know how group runs on these can get, so heed a word of warning, there are a handful of people who’ve made it through a steady diet of killing everyone each week on this run. Focus on hammering in November, not August.

Warmup Routine:
- 2-4 mile warmup
- Drills:
    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 (5k>3k>1500>800 pace) on grass infield with walk across recoveries.  Barefoot is ideal, but start with shoes and work to get there.
- Workout
- 2-4 mile warm down run
- Injury Prevention, Core Work optional on Saturdays
 
Workouts:  On a scale of 1-4 with 4 being hardest, we want these in the 1-2 range, not real hard.
SLO locals practices, these start Wednesday August 23!
Wednesdays on the lower grass rec field at Poly.  Be warmed up and ready for drills and strides at 5:30 PM.
Saturdays, meet at Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills and accelerations by 8:30

8/20-8/26:
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:  4-8 x 1600 at tempo/mp effort with 1-2 min recovery.

8/27-9/2:  
Mid Week:  1 mile tempo, 5 min, then 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:  1-2 x 3 mi at MP/80% with 1 mi recovery. 5 min, then 6-10 x minutes (60 sec on/off) on grass

9/3–9/9:
Mid Week:  2 mile tempo, 5 min, then 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:  3-4 mi at 80%, 2-3 mi at MP, 1-2 at tempo all w/ 5 min rec. or GGP on Sunday

9/10-9/16: Easy week cut back all runs by 15-20%.
Mid Week:  3-4 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:  2-4 x 3 mi at 80%/MP w/ 1 mile recovery jog

Races:  Keep the efforts controlled. Run tempo type effort the first 75% of the distance and race the last 25%.

FALL OVERVIEW

7/2-7/23: Block 1: Easy base (3 weeks in length - week #3 is an easy week)

  • Goal:  Get back on the miles, strides

7/23-8/19: Block 2:  General ConditioningI. (4 weeks – week #4 is easy)

  • Goal:  Get on the mileage, reintroduce some intensity.
  • Workouts:  light fartleks, negative splits.
  • XC Races:  Santa Cruz 8/19

8/20-9/16: Block 3:  General Conditioning II(4 weeks - week #4 being an easy week)

  • Goal:  Intro XC training and higher weekly miles
  • Workouts:  200’s at 3k, 400’s at 5k pace, cruise intervals at tempo pace, straight tempo runs at MP.
  • XC Races:  GGP 9/10

9/17-10/14: Block 4:  XC Specific training I.  (4 weeks - week #4 being an easy week)

  • Workouts:  Mile reps at 10k, 800’s at 5k, 400’s at 3k pace, 200’s at 1500, hill reps, tempos at half MP

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

  • Workouts:  Mile reps at 5-10k, 800’s at 3-5k, 400’s at 1500-3k pace
  • XC Races:  Matt Yeo 10/21

11/11-12/9: Block 6:  Final push, + tapering - Focus on higher intensity work, then taper the 10 days heading into Nats.

  • Workouts:  Mile reps at 5k, 800 at 5k, 400’s at1500, Wake Forest drill, lots of 400’s at various paces
  • Races:  PA Champs 11/19, USATF CLUB NATIONALS 12/9 Lexington KY

Any questions, let me know.   Have a great day.

Joe