Training Target for this block of training 1/21-2/17:  Pretty light return to hard workouts this month means you should be focusing on getting your weekly mileage up to the max it will be for the spring by the end of this block of training. Consider running 5-10 Miles Per Week more this Spring than last.  It should be work yes, but not laced with nagging injuries.  Only consider this if you were uninjured last Spring.

Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 1-2 range, not very hard.  Let me re-emphasize this point, most of you are chomping at the bit to get on the track - be patient.  We have a long ways to go, no need to be varsity in March and the fittest runner in the stands come May.

Races:  
2/4: Superbowl Sunday 10k Sac - PAUSATF Road Champ

Weekly Framework
*    Monday or Friday:  approx 45-75 minute  Aerobic Endurance run.  AE runs are 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.  Follow this up 6-8 x 80-100m relaxed strides or 800-1600m of Stride the Straights at Relaxed Pace/Jog the Turns (SS/JT).  Alternate this with a Recovery Day on Friday or Monday.
*    Tuesday or Thursday:  Mid Week Longer Steady State 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. Alternate with a 45-75 min AE Run on Tuesday or Thursday. You can add strides following this run if it suits you better.
*    Wednesday Mid Week Workout + optional double day
*    Friday or Monday:  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.  Alternate this with a AE Run + Strides on Monday or Friday.
*    Saturday Weekend Workout + optional double day
*    Sun:  Long Run:  Should be 90-120 minutes as a single run based on experience on the easier end of the spectrum, try to make it roughly 20-25% of your weekly mileage.
*    Double days:  20-40 minutes easy.  Advisable on harder workouts or tempo days, then the other days as you see fit.  Please keep the Sunday Long Run as a single.

Warmup Routine:
-2-4 mile warmup for MD, 3-4 miles for LD
-Drills next after warmup jog:
    10 x lateral leg swings
    10 x front to back leg swings
    High Knees 2 x 20m,
    A Skips 20m, 20m stride out x 2
    B Skips 20m, 20m stride out x 2
    Straight leg bounds 20m, 20m stride out x 2
    Butt Kicks 20m, 20m stride out x 2
    Caraocas 40m x 2
    C skips 20m x 2
-6-8 diagonal acceleration after drills (3k race effort> 1500 race effort>800 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 MD Types after primary workout, 3-4 miles warm down for LD
-Injury Prevention, Core Work optional post workout on Saturdays

Practice Times and Locations:
Wednesdays on the lower grass rec field at Poly.  Be warmed up and ready for the first interval by 6:15 PM.  We’ll transition this to the Poly track come the end of Daylight Savings time - that’s March 11 in case you were wondering.
Saturdays, meet at Cuesta Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills by 8:30 AM
 
Workouts:
Weekly Strides:  Please remember that 1 day a week, after a AE Run or following the Mid Week Long Run, get in 6-8 x 80-100m relaxed strides or 800-1600m of Stride the Straights at Relaxed Pace/Jog the Turns (SS/JT) following a 45-75 min AE Run or the Mid Week Long Run.

1/21-1/27
Mid Week:  3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  4-8 x 1600 at tempo/MP effort with 800m recovery, 5 min +  800-1600m of Stride the Straights at Mile Race Pace/Jog the Turns (SS/JT)

1/28-2/3:
Mid Week:  1 mile tempo, 5 min, then 3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  1-2 x 3 mi at MP/80% (5k pace + 60 sec/mile) with 1 mi recovery. 5 min, then 4-8 x 200 at 3k w/ 100 jog

2/4-2/10:
Mid Week:  2 mile tempo, 5 min, then 3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  2-4 mi at 80%, 1-3 mi at MP, 1-2 at tempo all w/ 5 min. rec. + 4-8 x 200 at 3k w/ 100 jog

2/11-2/17:  Easy Week.  Cut mileage by 15-20% on all runs.  We raise the intensity slightly the next block of training, would like you fresher and more focused than you entered this week
Mid Week:  3-5 x 3 x 300m Hill Reps.  First at 5k effort with exaggerated knee lift and great form.  Second at 3k effort with great form.  Third at 3k/1500 effort again with great form.  Each should be about 3-5 seconds faster than the previous.  All have a jog back recovery.

Weekend:  2-3 x 3 mi at 80%/MP (5k pace + 60 sec/mile) w/ 1 mile recovery jog, 5 min, then 4-8 x 200 at 3k w/ 100 jog <OR> 1 x 3 mi at 80%/MP (5k pace + 60 sec/mile), 1 mile recovery jog + 1 mi at tempo/MP, 5 min, then 4-8 x 200 at 3k w/ 100 jog

Spring Outline:  
Training Block I:  1/21-2/17:  Multi-paced Strength Focus 1/21-4/14
Training Block II:  2/18-3/17
Training Block III:  3/18-4/14
Training Block IV:  4/15-5/12:  Event Specific Focus 4/15-6/30
Training Block V:  5/13-6/9
Training Block VI:  6/10-6/30

Training Weekly Workout Pace Outline 2/18-4/14
Race Distance:  800-5k
wk 1:  800-3k
wk 2:  5k-tempo

Race Distance:  5k-42k
wk 1: 10k-42k
wk 2:  5k-tempo