We start heading into the early season meets and races which should be approached from the “gaining fitness, busting the rust” standpoint. The meets and races this block should not be the be all, end all - you should look to run multiple events or add a bit of tempo work afterwards, longer warmups and cool downs, not tapering, etc. We are building strength this block which means lots of tempo work, higher miles and a general feeling of being tired. That said, if you are feeling very run down and finding it difficult to finish workouts or run at the level you’re used to with similar effort, please, please get a blood test. One of our athletes was having trouble keeping up on tempo runs and finally got their blood tested. Turned our their ferritin levels were about half of where they should be. The athlete made a few adjustments and is now running tempos much faster with less effort. If in doubt, get yourself tested.

Now, without further delay, the training for this block:

Warmup and cool down routines:

Wednesday 

Warmup:  2-4 mi warmup, drills, 6 x upbeat strides + 2 x 200 at 1500 w/ 200 jog. 5 min. Primary workout. < 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. 5 min. Primary workout - 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 each evening.  

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. 5 min. Primary workout < 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. 5 min. Primary workout

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 each evening.

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, 6-8 x 100 quick, turnover strides, 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 Tuesday w/ Thursday 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.

Here’s the workout pace chart:  https://www.aggiesrunning.com/workout-pace-chart

*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 per lap.  Also add 1-3 seconds per 400 based if you’re working out on roads, dirt or grass.

3/17-3/23

Mon:  45-60 min + 6-8 x 100m light, quick strides

Wed:  2-4 mi tempo, 5 min.  4 x 400 at 3k w/ 200 jog.  800 jog.  4  x 200 at 1500 w/ 100 jog.

Sat:  Poly Invite - Athlete’s choice:  Option 1:  Double, pick 2 events to race:  800, 1500, 4 x 400 + 30-45 min warmdown.  Option 2:  Race 1500 or 800.  Change into trainers + 1 mi easy straight into 2-4 mi tempo at MP/80% <or> 6-10 mi Animal Style (In n Out: 10k/10k + 60 sec/mile.  No breaks a continuous run).  5 min.  4 x 200 at 1500 w/ 200 jog

3/24-3/30

Mon:  45-60 min + 6-8 x 100m light, quick strides

Wed:  MD:  3 x 3 x 300, 100 jog btw ea.  5 min btw sets. First set at 3k, 2nd set at 1500, last set at faster than 800).  LD:  5-8 x 1k at 10k w/ 400 jog.  5 min.  3 x 300 at 1500 w/ 100 jog.

Sat:  Mike Fanelli or Stanford Invite - Athlete’s choice:  Option 1:  Double, pick 2 events to race:  800, 1500, 4 x 400 + 30-45 min warmdown.  Option 2:  Race 1500 or 800.  Change into trainers + 1 mi easy straight into 2-4 mi tempo at MP/80% <or> MD: 4-6 mi tempo, 10 min.  4 x 150 acceleration (1500-800-400) w/ 250 easy.  LD:  4-8 mi tempo, 400 jog.  800 at 3k, 400 jog.  400 at 1500

3/31-4/6

Mon:  45-60 min + 6-8 x 100m light, quick strides

Wed:  2-4 x 4 x 400 (3 x 400 at 3k + 1 x 400 at 1500) 200 btw ea., 3-4 min btw sets.

Sat:  2 x 800 at 10k, 2-4 mi tempo, 2 x 800 at 10k all w/ 400 jog <or>

Sun:  Sac 10 Miler, Carlsbad 5,000

4/7-4/13:  Easy Week. Cut mileage on all runs by approximately 15-20%, goal is to exit the week mentally and physically fresher than how you entered it.

Mon:  45-60 min + 6-8 x 100m light, quick strides

Wed:  MD:  2 x 4-6 x 200 at 800 w/ 100 W/100J btw ea.  5 min btw sets.  LD:  4-5 x 4 x 400 at 10k every 4th at 5k w/ 200 jog btw each, 400 btw sets

Sat:  1 x 2-4 mi tempo, 1600 at 10k, 1k at 5k, 800 at 3k, 400 at 1500 all w/ 400 jog <or>

Sun:  Stow Lake 5k

Looking ahead for some potential HOKA Aggie events (entire HOKA Aggie Race Calendar can be found here:  https://www.aggiesrunning.com/event-calendar):

3/24-3/30:   Fanelli Invite, Stanford Invite

3/31-4/6:   Sac 10 Mi, Carlsbad 5000

*4/7-4/13:   Stow Lake 5k

4/14-4/20:   Bryan Clay, Mt Sac

4/21-4/27:   SLO 1/2 Marathon, Big Sur Marathon

4/28-5/4:   Payton Jordon, Danville Road Mile

*5/5-5/11:   Oxy Invite

5/12-5/18:   USATF Distance Classic, Bay to Breakers Centipede

5/19-5/25

5/26-6/1:   RnR San Diego, Santa Barbara State Street Mile

*6/2-6/8:   Portland Track festival

6/9-6/15

6/16-6/22:   Grandmas Marathon and 1/2 Marathon, Bang Mile

*6/23-6/29:  Jim Bush Invite

6/30-7/6:   Freedom Fest 5k

*7/7-7/13:   Across the Bay 12k, Rabbit Invite

*7/14-7/20:   Stumptown

*7/21-7/28:   USATF National Championships

*Easy Week