The season is under way and people are fired up, which is great to see but a word of warning - most of you looking for top performances in late spring are running your workouts much too hard.  Nearly every one of you is training at least one or more performance levels above your current fitness which will lead to you to significantly increasing your odds of getting injured or if you stay healthy, chances are you’ll reach peak fitness way too soon. We have 6 months until USATF’s, lots of time, be patient and run your workouts conservatively.  Train at practice, race at races - please show more restraint, let the fitness come to you.

Here’s the workout pace chart:  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.

Reminder: Group presentation on "Setting Yourself Up For Success:  From Training to Competition - Strategies for Mental Strength” on Sunday February 10th.  Details to follow.

The HOKA Aggies 2019 Track schedule.  The club will pay for your entry and Darius will do his best to get you in - how cool is that?  https://www.aggiesrunning.com/track-meet-entries

Warmup and cool down routines:

Wednesday 

Warmup:  2-4 mi easy, light drills, 6-8 x 80-100m strides at good relaxed speed - be warmed up and strided out by 6:30 PM at the Poly track.

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, drills, 6 x upbeat strides + 2 x 200 at 1500 w/ 200 jog < or> 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.  Hurdle drills + speed ladder + 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.

Example weekly structure:

Sun:    Long Run 60-120 min easy as a single.  Rolling terrain if possible.  

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

Tues:  Mid Week Long Run. 60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance.  You can flip Thursday w/ Tuesday if it works better for your schedule

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

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

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 or less 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.

Possible races this month

1/26: Husky Invite, Seattle

2/3: Superbowl Sunday Race of some sort

2/9: Husky Classic, Seattle

2/22-24: USATF Indoor Champs, Staten Island

Training 1/20- 2/23

For those who ran Houston, RnR AZ , Carlsbad Halfs or those getting back into the routine of daily training:

1/20-1/26

Mon:   30-60 min

Tues:   30-60 min

Wed:   30-60 min + shake out strides

Thur:   30-60 min

Fri: DNR or very easy 30-45 min

Sat:   30-60 min + shake out strides

Sun:   60-90 min easier over rolling terrain

1/27-2/2

Mon:   30-60 min + shake out strides

Tues:   30-60 min

Wed:   30-60 min + shake out strides

Thur:   30-60 min

Fri: DNR or very easy 30-45 min

Sat:  30-60 min + shake out strides

Sun:   45-90 min easier over rolling terrain

2/3-2/9

Mon:   45-60 min + shake out strides

Tues:   45-75 min

Wed:   3 x 3 x 60 sec Hill Rep (Great form, moderate, fast) all with jog down rec.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min

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

Sun:   45-90 min easier over rolling terrain

2/10-16:   Easy week: Cut all runs 15-20%, goal is to exit the week fresher than you entered it. Massage this week is a good idea.

Mon:   30-60 min + shake out strides

Tues:   30-60 min

Wed:   2 mi tempo + 2 x 3 x 60 sec Hill Rep (Great form, moderate, fast) all with jog down rec.

Thur:   30-60 min

Fri: DNR or very easy 30-45 min

Sat:  2 x 2-4 mi w/ 1 mi at 80%

Sun:   45-90 min easier over rolling terrain

2/17-23

Mon:   45-60 min + shake out strides

Tues:   45-90 min

Wed:  2-4 mi tempo + 3 x 60 sec Hill Rep (Great form, moderate, fast) all with jog down rec.

Thur:  45-60 min

Fri: DNR or very easy 30-45 min

Sat:   3-6 x 1k at 10k,  1 x 800 at 5k, 1 x 600 at 3k, 400 jog.  1 x 400 at 1500

Sun:   60-120 min easier over rolling terrain

MD (800-1500 + speed based 5k type)

1/20-26

Mon:   2 x (1 x 150 at 1500, 1 x 150 at 800 w/ 250 jog) 400 jog btw sets.

Tues:   60-75 min w/ last 30-40 min at 80% unforced.  If not a good day simply cover the distance

Wed:   2 x 200 at 1500. 5 min.  2-3 mi tempo, 5 min, 1-2 x (3 x 300 w/ 100 jog).  500 jog btw sets.  1st set at 3k, 2nd at 1500)

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   Husky Invite + 45-60 min run <or> 2 x 200 at 1500. 5 min.  3-5 x in/out 1600 at 10k/1600 at 80%, back and forth, no breaks. A continuous run.  5 min.  4-6 x 200 at 1500 w/ 200 jog.

Sun:   Easy 60-90 min easier over rolling terrain


1/27-2/2

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   60-75 min w/ last 30-40 min at 80% unforced.  If not a good day simply cover the distance

Wed:   2 x 200 at 1500. 5 min.  4-6 x 400 at 1500 w/ 200 jog.  2 x 400 at 1500 w/ 400 jog.  2-4 x 200 at 800/1500 w/ 200 jog.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:  2 x 200 at 1500. 5 min.  4 x 200 cutdowns w/ 200 jog.  3-5 x 1600 at tempo w/ 60 sec.  5 min.  800 at 10k, 800 at 5k, 800 at 3k w/ 400 jog.

Sun:   Easy 60-90 min easier over rolling terrain

2/3-2/9

Mon:   2 x 200 at 1500. 5 min.  4 x 200 cutdowns w/ 200 jog.  5 min.  3-5 x (1600 at 10k, 1 x 800 at 5k) all w/ 400 jog.

Tues:   45-60 min

Wed:   2 x 200 at 1500.  5 min.  1-2 x (2 x 400 at 1500, 1 x 400 at 800 w/ 200 jog) 400 jog btw sets. 5 min 2 x 200 (50m at 800, 150 SFS) walk 150, jog 50.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   Husky Classic + 45-60 min run <or> optional Superbowl race <or> 2 x 200 at 1500. 5 min.  2 x 800 at 10k, 2-4 mi tempo, 2 x 800 at 10k all w/ 400 jog.

Sun:   Easy 60-90 min easier over rolling terrain

2/10-16:   Easy week: Cut all runs 15-20%, goal is to exit the week fresher than you entered it. Massage this week is a good idea.

Mon:   3 x 150 acceleration (1500-800-400) 150 walk, 100 jog.  4 x (2 x 200 at 800 w/ 100 jog.)  5 min btw sets. 3 x 150 at 1500 relaxed w/ 250 jog.

Tues:   45-60 min

Wed:   1 x 200 at 1500, 200 jog, 1 x 200 at 800.  5 min. 1-2 x (600 at 1500, 5 min, 300 at 800) 10 min.  2 x 200 (50m at 800, 150 SFS) walk 150, jog 50.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   2 x 200 at 1500. 5 min.  1-2 x (800 at 1500, 400 at 800, 200 at 400 all w/ 2 min) 6 min

Sun:   60 min easier over rolling terrain

2/17-23 If doing Indoor Nationals

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   2 x 200 at 1500. 5 min.  4-6 x 200 at 1500 w/ 100 jog, 400 jog.  1-2 x 400 at 1500 w/ 400 jog.  4-6 x 200 at 1500 w/ 100 jog + 1 x 400 at faster than 1500.

Sat:  Indoor Nats Semi's

Sun:   Indoor Nats Finals

2/17-23 If not doing Indoor Nationals

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance

Wed:  2 x 200 at 1500. 5 min.  4-6 x 200 at 1500 w/ 100 jog, 400 jog.  1-2 x 400 at 1500 w/ 400 jog.  4-6 x 200 at 1500 w/ 100 jog + 1 x 400 at faster than 1500.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   2 x 200 at 1500. 5 min.  3-5 x 1k at 10k,  1 x 800 at 5k, 1 x 600 at 3k, 400 jog.  1 x 400 at 1500

Sun:   60-90 min easier over rolling terrain

LD (10k-42k + strength based 5k types)

1/20-26

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance

Wed:   2 x 200 at 1500. 5 min.  2-4 mi tempo, 5 min, 1-2 x (3 x 300 w/ 100 jog).  500 jog btw sets.  1st set at 3k, 2nd at 1500

Thur:  45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   Husky Invite + 45-60 min run <or> 2 x 200 at 1500. 5 min.  3-5 x in/out 1600’s. 1600 at 10k/1600 at 80%, back and forth, no breaks. A continuous run.  5 min.  4-6 x 200 at 1500 w/ 200 jog.

Sun:   90-120 min easier over rolling terrain

1/27-2/2

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance

Wed: 2 x 200 at 1500. 5 min.  4 x 200 cutdowns w/ 200 jog.  3-5 x 1600 at tempo w/ 60 sec.  5 min.  1600 at 10k, 1k at 5k, 800 at 3k w/ 400 jog.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat: 2 x 200 at 1500. 5 min.  4-8 mi (1st half at MP, second half faster) <or> optional Superbowl race

Sun:   90-120 min easier over rolling terrain

2/3-2/9

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance

Wed:   2 x 200 at 1500. 5 min.  4 x 200 cutdowns w/ 200 jog.  5 min.  3-5 x (1600 at 10k, 1 x 800 at 5k) all w/ 400 jog.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   Husky Classic + 45-60 min run <or> 2 x 200 at 1500. 5 min.  2 x 800 at 10k, 2-4 mi tempo, 2 x 800 at 10k all w/ 400 jog.

Sun:  90-120 min easier over rolling terrain

2/10-16:   Easy week: Cut all runs 15-20%, goal is to exit the week fresher than you entered it. Massage this week is a good idea.

Mon:  45-60 min + light drills and 6-8 x upbeat strides

Tues:   50-75 min w/ last 30-40 min at 80% unforced.  If not a good day simply cover the distance

Wed:   2 x 200 at 1500. 5 min.  3-5 x 4 x 400 at 10k every 4th at 5k w/ 200 jog btw each, 400 btw sets

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   2 x 200 at 1500. 5 min.  2-3 x 5k w/ 1 mi at 80%. First at MP, second faster than the first, third faster than the second.

Sun:   75-90 min easier over rolling terrain 

2/17-23 If doing Indoor Nationals

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   2 x 200 at 1500. 5 min.  4-6 x 200 at 1500 w/ 100 jog, 400 jog.  1-2 x 400 at 1500 w/ 400 jog.  4-6 x 200 at 1500 w/ 100 jog + 1 x 400 at faster than 1500.

Sat:   Indoor Nats Semi's

Sun:  Indoor Nats Finals

2/17-23 If not doing Indoor Nationals

Mon:   45-60 min + light drills and 6-8 x upbeat strides

Tues:   60-90 min w/ last 30-50 min at 80% unforced.  If not a good day simply cover the distance

Wed:   2 x 200 at 1500. 5 min.  4-6 x 200 at 1500 w/ 100 jog, 400 jog.  1-2 x 400 at 1500 w/ 400 jog.  4-6 x 200 at 1500 w/ 100 jog + 1 x 400 at faster than 1500.

Thur:   45-60 min

Fri: DNR or very easy 30-45 min + light shake out strides

Sat:   2 x 200 at 1500. 5 min.  3-5 x 1k at 10k,  1 x 800 at 5k, 1 x 600 at 3k, 400 jog.  1 x 400 at 1500

Sun:   90-120 min easier over rolling terrain