Training Target for this block of training 5/12-6/10:
 
-Racing and sharpness.
 
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:  
5/20:  Bay to Breakers Pede:  SF
6/3: State Street Mile:  (https://www.sbmile.com/) Santa Barbara
6/10: Across the Bay 12k (http://race415.com/)  SF
 
Track Meets:
6/2:  Rabbit 5,000 (http://rabbit5000.com/)  Santa Barbara City College
6/2:  Jim Bush 800, 1500 (https://www.scausatf.org/sports/track-field/jim-bush/)  Pomona College, Claremont
6/9-6/10:  Portland Track Festival (http://www.portlandtrack.com/schedule)
6/10:  PA Open and Masters T&F Champs:  College of San Mateo (https://www.pausatf.org/wp-content/uploads/2018/05/MTF2018ChampionshipsInfov1.1.pdf)
 
Long Runs:
Suggested Long Run Lengths for this block:
MD:  Mid week longer run:  30-45 min.  Weekend Easier Long Run:  45-60 min
LD:  Mid week longer run:  45-60 min.  Weekend Easier Long Run:  60-90 min
 
Practice Times and Locations:
Midweek at the Cal Poly Track.  Be warmed up and ready for the first interval by 6:15 PM.  
Saturday.  We only have a single Saturday workout and it’s on Memorial Day weekend.  Let’s chat about who’s in town and where and when to get this done.  I’m thinking a little later in the morning at Poly.

5/13-5/19:  No Joe at practice, in Boston for Shoe School.
Wed:
MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  4-6 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 (1500)/100 jog/300 (800) 5 min
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 3-5 x Aggie 2 Mile:  1600 at 10k, 800 at 80%, 800 at 5k w/ 800 jog.  5 min. 3 x 300 at 1500 w/ 100 jog.

Optional once this week on Fri or Sat for MD and LD:  3-6 mi run, drills, 4 x upbeat strides.  1 x 1600 stride the straight, sustain the turns.  Straights at 1500, turns at 5 seconds slower (i.e. 15/20/15/20 for a 400).  1-2 miles jog.

Sun:  B2B

5/20-26
Wed:
MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  Athlete’s choice: 400/300/200 each at 2 sec faster than 800 w/ 8-10 min btw each. <or> 6-8 x 400 at 1500 w/ same time run rest (i.e. 65 400 = 65 sec standing rest)
LD:  4-6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min. 2 x 2 x 1600 10k/3k style (ie 70/65/70/65) w/ 400 btw ea. and 800 btw sets.  5 min 4 x 200 at 1500 w/ 200 jog.

Optional once this week on Tues, Thurs or Fri for MD and LD:  3-6 mi run, drills, 4 x upbeat strides.  1 x 1600 stride the straight, sustain the turns.  Straights at 1500, turns at 5 seconds slower (i.e. 15/20/15/20 for a 400).  1-2 miles jog.

Sat:
The Mando:  3 x A Very Solid Effort
MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min. 4-6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  3 x 800 at 1500 w/ 5 min
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 3 x 1600 at 3k w/ 5 min

Sun:  Blue Mile - Road Mile in SLO.  Choose the workout above or this.

5/27-6/2:  
Tues:  
MD:  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  1 x 1k at 1500/3k, 8 min, 2 x 400 at 1500-800 w/ 100 jog, 8 min, 2 x 300 at 800 w/ 100 jog
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. If doing Rabbit:  1 x 1600 at 10k, 400 jog.  2 x 800 at 5k, 400 jog. 4 x 400 at 3k, 200 jog. <or>  If not doing Rabbit and only Portland:  3 mi at MP, 5 min. 1 x 1600 at 10k, 400 jog.  2 x 800 at 5k, 400 jog. 4 x 400 at 3k, 200 jog.

Sat:  Jim Bush 800 or 1500, Rabbit 5,000
Sun:  State Street Mile

6/3-6/10:  Portland
Tues or Wed depending on which day you’re racing:  
MD:  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  200-300 acceleration:  200 at 1500, 220, 240, 260, 280, 300 each add 2 sec. (i.e. 30, 32, 34, 36, 38, 40) all with jog back recoveries.
LD:  4-6 x 100 upbeat strides.  4 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 8 x In/Out 400’s
Sat/Sun: Portland Track Festival
Sun:  Across the Bay 12k