Top Tip for 2019:  Make your hard workout days longer and on your easy days, go easy on the paces.  Better to do a 20-24 mile day on your hard workout days followed by a super easy 6-10 mile day vs 15 miles daily if your goal is 100 mpw.  I’ve gotten away from this recently even though it was a successful cornerstone of my program for a long time.  It's back on my priority list.

The following are Process Goals that if done consistently will help you attain your Outcome Goals.

Speed and efficiency:  Strides and proper warmup drill done diligently and with purpose are extremely important for all distance runners regardless of race distance.  These are even more important if you’re planning on racing track.  1-2 days a week on your own in addition to being performed prior to the hard workouts is suggested.  The main reason people stop doing drills and strides on their own or do them with little effort is they feel they add little for the work involved - these done consistently and with purpose will help you run with greater efficiency and less effort at faster paces.

Strength:  The most important strength training add you can do are hurdle drills, they build incredible functional strength.  2-3 days per week is advised.  As you enter your 30’s and beyond, these are even more important.

Nutrition:  Commit to taking in your daily lemon water,  iron supplementation and vitamin D3.  A 30 gr carb/6 gr protein snack immediately after a hard workout or long run will go a long way in helping you recover properly.

Running Health:  A bi-annual blood test will prevent you from running at a disadvantage.

A few other principles to keep in mind:

Acceptance:  Start where you are, not where you think you should be.

Patience:  Giving things the time and space to unfold, not expecting instant results.  Train within yourself.  Save your top efforts for the biggest races.

Warmup and cool down routines unless otherwise noted:

Wednesday 

Warmup:  2-4 mi easy, light drills, 80-100m strides on grass at good relaxed speed - be warmed up and strided out by 6:30 PM at the Poly upper synthetic rec field for the start of the workout. 

Warmdown:  2-4 mi easy straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  Get home and eat a proper meal.  16 oz lemon water at sleep and 16 oz first thing in the AM.  

Saturday

Warmup:  Cuesta 8:00 AM meet up - park at Fairbanks.  2-4 mi warmup, light drills, 6-8 x Diagonal Accelerations barefoot on grass (30-40m at 3k effort, 30-40m at 1500, 30-40m at good, fast relaxed finishing speed) with walk across recovery. 

Warmdown:  1 mile super, duper easy barefoot on grass straight into rehydrating and grabbing a 30 gr carb/6 gr protein snack.  1 set hurdle drills + optional strength work.  Run back to Fairbanks. Get home and eat a proper meal.  16 oz lemon water at sleep and 16 oz first thing in the AM.

Workout Pace Chart* for reference on the workouts listed below:  https://www.aggiesrunning.com/workout-pace-chart

*Remember, these time should be based on a very recent race performance - if you lack one, run conservative, it’s much, much better to run a bit conservative than aggressive.  These times assume you're working out on a track.  If you’re working out on a hilly course, running into the wind or on funky footing please throttle the paces back several ticks.  Also add 1-3 seconds per 400 based if you’re working out on roads, dirt or grass.

LD (10k-42k) Training

12/16-12/22

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  2-4 x 6 x 400 at 10k w/ 200 jog.  Every 6th at 5k.  400 jog btw sets

Fri: Super easy recovery run

Sat:  5-10 mi at MP w/ 2nd to last mile at 80%, last mile at Tempo.  i.e. 10 miles:  8 miles at MP, 1 mi at 80%, last mile at tempo.

12/23-12/29

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  6-12 x 1k at Tempo w/ 60 sec.  5 min.  4 x 400 at 5k w/ 200 jog.

Fri: Super easy recovery run

Sat:  2-4 mi at Tempo, 5 min, 1-2 x 1600 at 10k, 3 min, 1-2 x 800 at 5k, 400 jog, 2-4 x 200 at 3k, 200 jog <or>

Sat or Sun:  5-10 mi + 4-8 x 1600 at MP w/ 60 sec.  If run on Saturday, run an easy 60-90 min on Sunday vs a normal long run.

12/30-1/5

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  6-10 x 1k at 10k w/ 400 jog 5 min.  4 x 400 at 3k w/ 200 jog.

Fri: Super easy recovery run

Sat:  4-6 mi easy, 2-4 mi at MP, 1 mi at 80%, 2-4 mi progressive. Start at MP, make each successive mile faster.

1/6-1/12

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  4-6 x (800 at 10k, 400 jog, 400 at 5k, 200 jog, 200 at 3k) w/ 400 jog btw sets

Fri: Super easy recovery run

Sat:  3-6 x in/out 2 mile:  1.5 mi at MP, 800 at 80%

1/13-1/20:  Easy week, cut back all runs 15-20%.

Wed:  In/out 400’s or Minutes

Sun:  Houston, Carlsbad or RnR AZ Half-Marathon

MD (800-5k) Training

12/16-12/22

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  2-4 x 6 x 400 at 10k w/ 200 jog.  Every 6th at 5k.  400 jog btw sets.  5 min.  2 x 150 at 1500 + 1 x 150 at 800 all w/ 250 jog. 

Fri: Super easy recovery run

Sat:  4-6 mi at MP w/ 2nd to last mile at 80%, last mile at Tempo.  i.e. 8 miles:  6 miles at MP, 1 mi at 80%, last mile at tempo.  5 min.  4 x 100 light and fast.  Recovery up to you.

12/23-12/29

Mon:  Easy recovery run + Warmup drills, 4-6 x 60m at 90% w/ full walk back rec.  Hurdle drills.

Wed:  5-8 x 1k at Tempo w/ 60 sec.  5 min.  4-6 x 30 sec hill reps at 1500 effort w/ jog down rec.

Fri: Super easy recovery run

Sat:  2-4 mi at Tempo, 5 min, 1-2 x 1600 at 10k, 3 min, 1-2 x 800 at 5k, 400 jog, 2-4 x 200 at 3k, 200 jog

12/30-1/5

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  5-8 x 1k at 10k w/ 400 jog.  5 min.  2 x 150 at 1500 + 1 x 150 at 800 all w/ 250 jog. 

Fri: Super easy recovery run

Sat: 2 x 800 at 10k, 2-4 mi Tempo, 2 x 800 at 10k all w/ 400 jog.

1/6-1/12

Mon:  Easy recovery run + Warmup drills, 4-6 x 60m at 90% w/ full walk back rec.  Hurdle drills.

Wed:  4-8 x (800 at 10k, 400 jog, 400 at 5k) w/ 400 jog btw sets.  5 min.  4-6 x 30 sec hill reps at 1500 effort w/ jog down rec.

Fri: Super easy recovery run

Sat:  5-8 x (1k at Tempo, 200 jog, 200 at 1500) 3 min btw sets

1/13-1/20:  Easy week, cut back all runs 15-20%.

Mon:  Easy recovery run + Warmup drills, 1600m stride the straights at good, smooth effort/ jog the turns.  Hurdle drills.

Wed:  In/out 400’s or Minutes

Sat:   4-6 x 400 at 3k w/ 200 jog.  2 x 400 at 1500 + 2 sec/400 w/ 400 jog.  2-4 x 200 at 800 + 2 sec/400 w/ 200 jog <or>

Sun:  Houston, Carlsbad or RnR AZ Half-Marathon?

Example weekly structure:

Sun:    Long Run 60-120 min easy as a single.  Hills are good if you can work them in.  

Mon:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min + warmup drills, quick turnover work, hurdle drills

Tues:  AM:  Easy 20-40 min*                    PM:  Easy 30-60 min

Wed:  AM:  Easy 20-40 min*                    PM:  Workout

Thurs:      Mid Week Long 60-90 min.  If coming easy, run last 3-6 miles at 80% type effort as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri:            AM:  Easy 20-40 min*                   PM:  30-60 min super easy recovery jog or day off

Sat:           AM.  Workout                                PM:  Easy 20-40 min*

*The second 20-40 min run on many of the days are for people looking to get 60 or greater miles per week. Please add them to your harder workout days first and foremost. If you’re in the 40 or so miles per week range, remove the 20-40 min second run.  If you’re in the 40 miles per week range consider substituting the 20-40 min easy run with a walk, hike or swim instead.  If you’re looking to add 5 or so miles a week to what you ran last year, an easy thing to do is add a mile on a few runs per week.

Looking ahead to 2019:

1/12: UW Preview

1/20: Houston 1/2m or Carlsbad 1/2m or RnR Arizona 1/2m

1/26: Husky Invite

2/2:                USATF Winter XC Champs

2/3: Superbowl Sunday Race of some sort

2/9: Husky Classic

2/22-24:       USATF Indoor Champs

5/5:       USATF Half Marathon Champs

5/9:       USATF Road Mile National Champs

6/22:       Grandmas Marathon

7/25-28: USATF National Outdoor Track and Field Champs