Our goal for the Pre-Season continues to be elevating your weekly mileage and establishing daily consistency.  It really isn’t about intensity at this stage.  What follows are suggested August workouts for those looking at CIM and OPTIONAL workouts to add in for the XC, indoor, Houston 1/2m types.   They are not very stressful for a purpose - your job right now is on establishing your weekly training structure and making it a part of your normal week.  We’ll continually progress to harder workouts once Labor Day rolls around. For now strive towards your weekly mileage goals.  We have a lot of days between now and the end of the year and it’s easy to be varsity right now, killing it and punishing your teammates on runs.  We want you in the starting lineup come late 2018, early 2019, so be patient.  If you want to challenge yourself, go an extra easy mile instead of hammering a shorter length run.

Goal #1 is simply to get out the front door.  Right now you’re a bit chunky (good!), but hungry and just looking to make a deposit in the fitness bank 1-2 times a day like Rocky with a cotton sweatshirt and wool beanie on, not giving a rats about how fast you’re going.  Just putting in the work in for success down the road.   Need yet another reason to be patient right now?  USATF Outdoor Track Championships are scheduled for July 25-28, 2019 and good 4 weeks later than this year.  IAAF World Champs are 9/28-10/6 - so we have a very long season ahead.

For you closet NBA, World Surfing, Pro Bowlers or Break Dancing champions, now’s your time to have fun if that’s what you’re into.  Come later this fall, we want you being a Spartan and laser focused on training and racing well. 

Drills, strength?  Those will start next month during our pre-season stage, although working on that gut with some light core now is perfectly fine.  Antsy and the “I need to be doing something more” type?  Strides complimenting your easier weekly miles 1-3 times per week are the most important thing you can add in at the moment.  

Suggested August workouts for CIM, optional August workouts for XC, indoors, Houston 1/2m.  Focus not on intensity but very controlled efforts with exceptional form:

8/5-8/11:

Wed:  2-4 mi easy + 8-10 x 20 sec on at a modest road race type effort/40 sec off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

8/12-8/18:

Wed:  2-4 mi easy + 8-10 x 60 sec on at a modest road race type effort/60 sec off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

8/19-8/25:

Wed:  2-4 mi easy + 4-5  x 2 min on at a modest road race type effort/2 min off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

8/26-9/1: Easy week.  Cut back 15-20%.  Goal for the week is to exit the week fresher and more perky than you entered the week.  Truth be told, easy weeks suck.  You feel flat and tired, but there’s light at the end of the tunnel.

Wed:  2-4 mi easy + 8-10 x 20 sec on at a modest road race type effort/40 sec off + 2- 4mi easy.

Sat:  2-4 mi easy + 20-30 min at 80% on hilly terrain (see attached) + 4-6 x 80-100m shake out strides.

Example August week:

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 + 6-8 x 80-100m light, quick turnover strides

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

Wed: AM:  Easy 20-40 min* PM:  30-60 min not killing it preferably in the hills + 6-8 x 80-100m light, quick turnover strides or optional workout

Thurs: Mid Week Long 60-90 min easier hilly run as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri: AM:  Rest PM:  30-60 min super easy recovery jog or day off

Sat: AM.  Easy 30-60 min + 6-8 x 80-100m light, quick turnover strides or optional 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.  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.  As you work towards your weekly mileage goals 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.

Potential races for the fall:

8/18:   UC Santa Cruz XC

9/3:    USATF 20k Champs

9/9:    Golden Gate Park XC

9/30:  Johnny Lawson XC

10/7:    Urban Cow 1/2m, SAC PA Champs, USATF 10m Champs

10/20:  Matt Yeo XC - our home meet

11/11:     Clarksburg 1/2m

11/18:    PA/USATF XC Champs, Golden Gate Park

12/2:    CIM USATF National Marathon Champs

12/9:    USATF National Club XC Champs

12/16:   Xmas Relays

1/20:    Houston 1/2m

2/2:     USATF XC Champs

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

Off-Season: 

7/8-8/4:  4 weeks Off-Season:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.   Any race is for fun and at a tempo effort.

Pre-Season:

8/5-9/1:  4 weeks Pre-Season:  Keep building miles.  Very optional, very light workouts added in for those looking to add some variety  i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29:  4 weeks Pre-Season:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

Early-Season:

9/30-11/24: 8 weeks Early-Season:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  Full slate of warmup drills and strength work.

Peak-Season:

11/25-1/20: 8 Weeks Peak-Season:  Event specific workouts, solid races.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.

The basic plan for CIM:

Off-Season: 

7/8-8/4:  4 weeks Off-Season:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.   Any race is for fun and at a tempo effort.

Pre-Season:

8/5-9/1:  4 weeks Pre-Season:  Keep building miles.  Very optional, very light workouts added in for those looking to add some variety  i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

Early-Season:

9/2-9/29: 4 weeks:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  

Peak-Season:

9/29-12/1:   8 Weeks:  Event specific workouts, MP paced races.  Long tempos, moderate length tempos + longer paced intervals, long intervals, - some short intervals as well to keep it interesting.

If you have questions, let me know.  Continue having a bueno summer.

Joe