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:

9/17-10/14:        Block 4:  XC & 42k Specific training I.  (4 weeks - week #4 being an easy week)
    -Workouts: 3-4 mi tempos at MP, in/out 1k’s & 1600’s, 200-300’s at 3k, 400’s at 5k/10k
    -Races:  City to Sea 10/8, Humboldt Half 10/15

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.
*    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.  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.

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:  On a scale of 1-4 with 4 being hardest, we want these in the 2-3 range, solid but not super hard.
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 Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills by 8:30 AM


Mid Week:  12-20 x Minutes (60 sec on/off) at 5k effort on lower grass rec field - don’t get locked into a set pace, accelerate and change pace with each surge at will, have fun!
Weekend:  1-3 x 3 mi at MP w/ 5 min recovery jog on roads

Mid Week:
XC:  8-12 laps of Stride the long straights (250m) at 3k effort, Jog the short straight (125m) on lower grass rec field.
42k:  4-6 x 5 min on/3 off on roads.
Weekend: 5-8 x in/out 1k’s on grass (can be 3 on/3 0ff).  1 set = 1 faster one + 1 less faster one back and forth, no breaks.  One at 10k/tempo effort, next 30-40 sec slower

Mid Week:  3-5 x 4 x 400 (10k, 10k, 10k, 5k) w/ 200 jog btw each and 400 jog btw sets on grass.
Weekend:  1 x 4-8 mi at MP on roads or City to Sea on Sunday

10/8-10/14: Easy week cut back all runs by 15-20%.
Mid Week:  3-5 x In/Out 1600’s on 2k loop. 1 set = 1 faster one + 1 less faster one back and forth, no breaks.  One at 10k/tempo effort, next 50-60 sec slower on dirt/roads.
XC:  2-3 mi at MP, 5 min, 1 x 1600’s at tempo effort 400 jog, 1-2 x 1k at 10k effort w/ 400 jog, 2-4 x 400 at 5k w/ 200 jog on XC surface or Humboldt Half on Sunday
42k:  4-6 miles easier, 3-4 miles at MP, 1 mi easy, 3-4 mi at tempo, 1-2 WDor Humboldt Half on Sunday

Races:  Keep the efforts controlled.

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: 3-4 mi tempos at MP, in/out 1k’s & 1600’s, 200-300’s at 3k, 400’s at 5k/10k
    -Races:  City to Sea Half 10/15, Humboldt Half 10/15
10/15-11/11:    Block 5:  XC specific II (4 weeks - week #4 being an easy week)
    -Workouts:  6-10 mi tempos, Mile reps at 10k, 800-1k’s at 10k/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 10k/5k, 800-1k at 5k/3k, faster 200-400’s, Wake Forest drill, large volume 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.