Training Targets for this Block of Training

-Rest is an integral part of work - without consistent rest, growth and improvement does not occur.  Take your recovery runs, day’s off, a planned or unplanned break away from training as a positive - it is making you better in the long term.
-Hurdle Drills are a focus as this is the last block of multiple sets - take advantage!  We will continue 2-3 sets of these this block, please add an additional set this block to what you were consistently doing last block.  After 5/11 we will cut these back to a single set to maintain the strength gained.
-Starting our next block of training, 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 June.

-Intensity of Training this block:  On a scale of 1-4 with 4 being hardest, we want to continue our workouts in the 2-3 range, solid, but not over the top - save going to the well for June/July.

-Good nutrition, hydration and sleep should be at top of your mind as we enter our racing season.

-I’d suggest running at least some of your workouts without your watch. It will help you reduce the stress of hitting exact paces and help you learn to trust your gut. I’ll be there to let you know if you’re in the ballpark or not.

Warmup and cool down routines:

Midweek Routine

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 Routine

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. 5 min. Primary workout

-Drill Routine:  Focus on driving the arms/elbows back in short, powerful movements (avoid long, slow arm swings) to help generate speed.  High knees, run tall, heel near your tush, focus on generating POWER - Channel your inner sprinter:

    10 x lateral leg swings
    10 x front to back leg swings
    High Knees 2 x 20m,
    A Skips 20m, 20m stride out x 2
    B Skips 20m, 20m stride out x 2
    Straight leg bounds 20m, 20m stride out x 2
    Butt Kicks 20m, 20m stride out x 2
    Caraocas 40m x 2
    C skips 20m x 2

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 45-60 min + warmup drills,+ 4-6 x 150m light and quick with jog back recovery

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.

Long Runs:

For the MD people, this is the last month to get your real long runs in, starting the next block we start cutting back on the length some and will continue to do so to compensate for the increased in intensity.  For the LD people, we will start cutting back in July.
Suggested Mid Week Long Run and Weekend Long Run Lengths:
MD:  Mid week longer run:  60-75 min.  Weekend Easier Long Run:  75-90 min
LD:  Mid week longer run:  75-90 min.  Weekend Easier Long Run:  90-120 min

“What pace should I run this workout?” Glad you asked - our workout pace chart:  https://www.aggiesrunning.com/workout-pace-chart

*These are suggested efforts to give you an idea of where an appropriate pace should be based on your current fitness. They are not a be all, end all - that said, odds are if you are running significantly faster than the suggested paces, you are racing your workouts which tends to negatively affect your race performances.

These paces 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.

Workouts:  

4/14-4/20

Mon:  45-60 min + 4-6 x 150m light and quick with jog back recovery. If racing Thursday: 40-60 min run + 4-6 x 300 at race effort (no watch) with 100 jog.

Tues: If racing Friday: 40-60 min run + 4-6 x 300 at race effort (no watch) with 100 jog.

Wed: If not running Bryan Clay or Mt Sac: MD: 2 x 200 at 1500 w/ 200 jog.  5 min.  4-8 x (400 at 3k, 200 jog, 400 at 1500).  400 jog btw sets.

LD: 2 x 200 at 1500 w/ 200 jog.  5 min.  6-12 x in/out 400’s (5k/5k+ 20 sec).

Thur-Fri: Bryan Clay, Mt Sac

Sat:  If not racing, 1-3 x 5k w/ 800 jog starting at MP and making each successive slightly faster. 5 min. 3 x 300 at 1500/3k w/ 100 jog.

4/21-4/27

Mon:  45-60 min + 4-6 x 150m light and quick with jog back recovery.

Wed: MD: 2 x 200 at 1500 w/ 200 jog.  5 min.  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 1500).  

LD:  4-7 x 1600 at 10k w/ 400 jog.  5 min.  2-4 x 200 at 1500/3k w/ 100 jog.

Sat: 4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min. 2-4 mi Tempo, 5 min, 1600 at 10k, 1k at 5k, 800 at 3k, 400 at 1500, 200 at 800 all w/ 400 jog <or> SLO Half Marathon

4/27-5/4

Mon:  45-60 min + 4-6 x 150m light and quick with jog back recovery.

Wed:  MD:  2-3 x 150 accelerations, 5 min, 2-4 x (2 x 200 at 800) w/ 100 jog btw ea, 800 jog btw sets + 2-3 x 150 at relaxed 1500 effort w/ 250 jog.

LD:  4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min.  4-6 x (4 x 300 - #1-3 at 10k, #4 at 5k w/ 100 jog btw each, 400 btw sets) 800 jog + 1 x 800 at 3k.

Sat:   4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min.  3-5 mi tempo, 800 jog, 2-4 x 1k at 5k w/ 400 jog, 1 x 400 at 1500/3k <or> special event <or> Danville Road Mile

5/5-5/11:  Easy Week.  Cut mileage by 15-20% on all runs.  We raise the intensity slightly the next block of training, would like you fresher and more focused than you entered this week.

Mon:  45-60 min + 4-6 x 150m light and quick with jog back recovery.

Tues or Wed:  Athlete’s choice::  2 x 200 at 1500 w/ 200 jog.  5 min.  4-8 x 400 at 1500/3k w/ 200 jog. <or> 2 x 200 at 1500 w/ 200 jog.  5 min.  6-12 x in/out 400’s (5k/5k+ 20 sec).

Sat:   4 x cutdown 200’s start at 3k, make each successive 1 sec faster.  5 min. 1-2 x 800 at 5k, 3-6 mile tempo, 1-2 x 800 at 5k.  400 jog btw each <or> Oxy Invite

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

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, Secret Event, Danville Road Mile

*5/5-5/11:   Oxy Invite

5/12-5/18:   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