Training Target for this block of training:
-Controlled workouts while maintaining or continuing to increase your weekly volume is what we’re after.
-Ancillary training priorities for this block are hurdle drills for 1500-10k people who are racing on the track.  Controlled barefoot accelerations to prep for spikes and overall consistency are keys for everyone.
-Starting 3/18 the Mid Week Longer Runs and Weekend Long Runs will start to decrease in length for the MD people through the end of the season.   If you’re looking to get in the longer long runs and you’re a MD type, this is your last 4 weeks to get those in consistently.  For the LD and road people, the current length Mid Week Longer Runs and Weekend Long Runs will be part of the program through 5/12.

Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 2 range; solid yes, straining no.  Be patient.  

Weekly Framework Thru 4/15:
*    Monday for those with a 1500-5k track focus this spring:  approx 30-45 minute easy run followed by the Monday workout + optional hurdle drills.
*    Monday For those 10k and over road types, do a 50-75 min AE run followed by strides.  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).  
*    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:  Easy recovery days:  A 20-40 minute Kenyan 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.

A few words about drills and hill reps:
Drills not only serve as a dynamic warmup, but also as a way to develop better sprint form and act as cues to changing gears within a race.  Perform drills and hill reps with strong arm movements - drive your elbows back, put $ in your front pockets.  You will find that when you focus on the various individual motions highlighted on each drill, your legs will follow.  Focus on these key elements while performing accelerations and hill reps.  Drive your arms, strong pop off the ground, higher knees, heel closer to your butt, run tall.  Start with driving the arms back, then focus on the various cues from the drills and you will run faster with less effort, exactly what we want to help respond to surges within a race or to change gears late in a race.  

Saturday Workout Routine Thru 4/15:
-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
-1mi Kenyan jog (barefoot?) on grass
-Optional Hurdle Drill & Strength Work
-2-4 mile warm down

Some changes ahead:
-Barefoot Diagonal Accelerations will remain in the weekly Saturday schedule until 3/17.  After 3/17 we will to switch 150-200’s on the track as part of the warmup routine.
-Hurdle Drills are a priority and will remain in the program for 1500-10k track athletes until 4/15.
-Strength training after 4/15 should not be a focus.

Practice Times and Locations Thru 3/17 - Daylight Savings ends 3/11:
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 Cuesta Fairbanks.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for drills by 8:30 AM

Road Races this block:  
3/4:  John Frank Memorial 10 Miler - PAUSATF Road Champ
3/11:  Reach for the Stars 5k - PAUSATF Road Champ
3/17:  Newport Mesa Road Mile

Track Meets this block:
3/10: Oxy Invite

Workouts for the block:  
2/18-2/24:
Mon 1500-5k track people:  30-45 min, 1 min walk, 1 x 45-60 sec fast and relaxed + optional hurdle drills
5k-1/2m Roadies:  45-75 min + 4-8 shake out strides

Wed:  80% run with minute surges on grass.  20-30 min run at 60 sec/mile slower than 5k pace with minute surges (60 sec on/off) on grass.

Sat:  1-2 x 4-5 mi.  1st at MP, second at tempo w/ 1 Mi recovery jog on roads.  If doing a single 4-5 miles, first half at MP, second half at tempo.  5 min, 1 x 200 at 1500, 250 jog, 1 x 150 at 1500.  1mi barefoot Kenyan jog on grass + optional hurdle drills.

2/25-3/3:
Mon 1500-5k track people:  30-45 min run, 5 min.  2 x 3 x 100 (Easy, Moderate, Fast) w/ 15-20 sec btw each, 300 jog btw sets + optional hurdle drills.
5k-1/2m:  45-75 min + 4-8 shake out strides + optional hurdle drills

Wed:  3-4 x 3 x 300m Hill Reps w/ 1-2 mile tempo between sets.  First at hill rep 5k effort with exaggerated knee lift and great form.  Second at 3k effort accelerate last 80-100m 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.  Take a 3-5 min recovery btw tempo and next set of hill reps.  Start and finish with hill reps.
For those doing 3 sets, it looks like this:  hill reps, tempo, hill reps, tempo, hill reps.  4 sets like this:  hill reps, tempo, hill reps, tempo, hill reps, tempo, hill reps

Sat:  3-6 x 1600 at tempo w/ 200 jog, 5 min, 2-3 x 800 cutdowns (10k, 10k/5k, 5k) w/ 400 jog.  5 min, 1 x 300 + 1 x 150 at 1500 w/ 250 jog btw ea. + 1mi barefoot Kenyan jog on grass + optional hurdle drills.
Steeplers:  3-6 x 1600 at tempo w/ 200 jog, 5 min, 2-3 x 800 cutdowns (10k, 10k/5k, 5k) w/ 400 jog.  5 min, 4 x 200 w/ covered pit and final hurdle at smooth race effort + 1mi barefoot Kenyan jog on grass + optional hurdle drills.
-John Frank 10 Miler

3/4-3/10:
Mon 1500-5k track people:  30-45 min easy, 6 x 150 at 1500 w/ 250 jog + optional hurdle drills.
5k-1/2m:  45-75 min + 4-8 shake out strides + optional hurdle drills

Wed:  80% run with minute surges on grass.  20-30 min run at 60 sec/mile slower than 5k pace with minute surges (60 sec on/off) on grass.

Sat:  1-2 x 4-5 mi.  1st at MP, second at tempo w/ 1 Mi recovery jog on roads.  If doing a single 4-5 miles, first half at MP, second half at tempo.  5 min, 1 x 200 at 1500, 250 jog, 1 x 150 at 1500.  1mi barefoot Kenyan jog on grass + optional hurdle drills.
-Reach for the Stars 5k
-Oxy Invite

3/11-3/17:  Easy Week.  Cut mileage by 15-20% on most runs.  We raise the intensity slightly the next block of training, would like you fresher and more focused at week’s end than you entered the week.

Mon 1500-5k track people:  30-45 min easy, 2 x (2 x 150 at 1500, 1 x 150 at 800) w/ 250 jog btw each, 650 btw sets + optional hurdle drills.
5k-1/2m:  45-75 min + 4-8 shake out strides + optional hurdle drills

Wed:  3-4 x 3 x 300m Hill Reps w/ 1-2 mile tempo between sets.  First at hill rep 5k effort with exaggerated knee lift and great form.  Second at 3k effort accelerate last 80-100m 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.  Take a 3-5 min recovery btw tempo and next set of hill reps.  Start and finish with hill reps.
For those doing 3 sets, it looks like this:  hill reps, tempo, hill reps, tempo, hill reps.  4 sets like this:  hill reps, tempo, hill reps, tempo, hill reps, tempo, hill reps

Sat:  1-2 x 1.5 mi at tempo, 3 min, 1-2 1600 at 10k, 4 min, 1-2 x 1k at 5k, 5 min, 1-2 x 400 at 3k, 1 min, 1-2 x 200 at 1500 w/ 200 jog.  1mi barefoot Kenyan jog on grass + optional hurdle drills.
Steeplers: 1-2 x 1.5 mi at tempo, 3 min, 1-2 1600 at 10k, 4 min, 1-2 x 1k at 5k, 5 min, 4 x 200 w/ covered pit and final hurdle at smooth race effort + 1mi barefoot Kenyan jog on grass + optional hurdle drills.
-Newport Mesa Road Mile