Training Target for this block of training 4/15-5/12:
 
-MD people will add an additional workout most weeks on Monday with volume decreasing slightly in importance.  
-Volume continues to be a priority for LD and roadies until the end of May.
-Getting race sharpness is the name of the game this block.
 
Intensity of Training:  On a scale of 1-4 with 4 being hardest, we want our workouts in the 3 range, time to dig but don’t over-push.  
 
Road Races:  
4/29:  Stow Lake 5k, SF
 
Track Meets:
4/17-21:  Bryan Clay, Mt Sac
5/12:  Oxy Invite
 
Long Runs:
Suggested Long Run Lengths for this block:
MD:  Mid week longer run:  45-60 min.  Weekend Easier Long Run:  60-75 min
LD:  Mid week longer run:  60-90 min.  Weekend Easier Long Run:  75-120 min
 
Practice Times and Locations:
Wednesdays at the Cal Poly Track.  Be warmed up and ready for the first interval by 6:15 PM.  
Saturdays, meet at Cuesta Fairbanks XC course.  Warmup leaves at 8:00 AM.  Meet at the Cuesta track for warmup drills by 8:30 AM, first interval goes at 9:00 AM
 
Workouts:  
MD
4/15-4/21:  
Tues:   6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  1 x 800 at 1500, 8 min, 2 x 400 at 1500-800 w/ 100 jog, 8 min, 2 x 300 at 800 w/ 100 jog
4/17-21: Bryan Clay/Mt Sac
Sat if no Meet:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster w/ 200 jog.  5 min.  4-6 x 800 at 3k w/ 400 jog
 
4/22-4/28
Mon:   6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3-4 x (2 x 200 at 1-2 sec faster than 800) w/ 30 sec btw each and 5 min btw sets.  5 min, 3 x 150 at relaxed 1500 effort w/ 250 jog.
Wed: 2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster w/ 200 jog.  5 min. 1-2 x 800 at 5k, 3-6 mi tempo, 1-2 x 800 at 5k all w/ 400 jog
Sat:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  2 x 3-5 x 400 at 1500 w/ equal time rec btw each and 5 min btw sets or Stow Lake 5k
 
4/29-5/5
Mon:  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3-4 x 400 at 800 w/ 4 min – If you raced on Sunday, get in an easy 45 – 60 minutes instead
Wed:  2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster w/ 200 jog.  5 min. 5-7 x 1k at 5k w/ 400 jog.  5 min, 2 x 150 at 400 effort w/ 250 walk/jog in 2 min
Sat:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  3-5 x 600 at 1500 w/ 3-4 min. 5 min, 2 x 300 at 800 w/ 100 jog
 
5/6-5/12
Tues:  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3 x 3 x 300 (first set at 3k, 2nd set at 1500, last set at 800) 100 jog btw each, 5 min btw sets
Sat: Oxy
If no Meet:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  2 x 200 at 1500 w/ 200 jog followed by 4 x cutdown 200’s.  Start at  1500 and run each successive 1 sec faster w/ 200 jog.  5 min.  1500 simulation:  800 at 3k, 400 at 1500, kick hard
 
LD
4/15-4/21:  
Tues if doing Mt Sac/Clay:  6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.  4-6 x 1k at 10k w/ 400 jog.  If not racing, 8-12 x 1k at 10k w/ 400 jog
Sat if not racing: Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  4-6 x 800 at 3k w/ 400 jog
 
4/22-4/28
Mon:  1 mile of stride the straights, turns at 80% (i.e. 15/20) after a 40-60 min run.
Wed:  6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  1-2 x 800 at 5k, 4-6 mi tempo, 1-2 x 800 at 5k all w/ 400 jog
Sat:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.     2 x 3-5 x 400 at 1500 w/ equal time rec btw each and 5 min btw sets or Stow Lake 5k
 
4/29-5/5
Mon:  1 mile of stride the straights, turns at 80% (i.e. 15/20) after a 40-60 min run.
Wed:   6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  2-3 mi tempo, 3-6 x 1k at 5k w/ 400 jog
Sat:   6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.  2-4 x Aggie 2 Mile (1600 at 10k, 800 at 80%, 800 at 5k) 800 jog
 
5/6-5/12 Oxy
Tues:  6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min.  8-12 x In/out 400’s
Sat:  Oxy
If no meet, 6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  4 mi tempo, 5 min.  1 x 1600 hard