Training Targets for this Block of Training

Time to start sharpening the knife and get focused.  Recovery protocols should be top of the mind - sleep, nutrition, hydration, massage and all of the little things that are part of the success process are priority #1. Downtown will be there in August, time to hunker down and live like a senior citizen for the next few weeks.

Hurdle drills and ancillary strength work should go into maintenance mode, 1 set max.

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:  

5/12-5/18:  

Mon:  40-70 min + strides

Tues:  

MD:  40-70 min steady effort + strides

LD:  Mid Week Long Run.  70-90 min as a single run.  Steady effort.

Wed:  No Joe at Wednesday practice, in Brooklyn.
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.  6-8 x 400 at 1500 w/ same time run standing rest (i.e. 65 400 = 65 sec standing rest)

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. 2-4 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.

Thurs:  40-60 min run

Fri:  Easy Recovery Day (ie 1-2 x 30-40 min jogs).  Can be an easy 40-60 min as a single.  Either way, it should be super, duper slow and easy.  

Sat (on your own):  40-60 min run, drills, 6-8 x 150 upbeat strides w/ 250 jog.  

Sun:  B2B Pede

5/19-25

Mon:  40-70 min + strides

Tues:  

MD:  40-70 min steady effort + strides

LD:  Mid Week Long Run.  70-90 min as a single run.  Steady effort.

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.  400/300/200 each at faster than 800 pace w/ 8-10 min btw each. 

LD:  4-6 x 100 upbeat strides, 2 x 200 at 1500 w/ 200 jog.  5 min.  3-4 x (4 x 400 - 10k/Tempo, 5k/10k, 3k/5k, 1500/3k) w/ 200m jog btw ea, 400 btw sets - each successive 400 is 2-4 seconds faster than the one before - best not to start too fast.  

Thurs:  40-60 min run + 6-8 x 150 upbeat strides w/ 250 jog. 

Fri:  Easy Recovery Day (ie 1-2 x 30-40 min jogs).  Can be an easy 40-60 min as a single.  Either way, it should be super, duper slow and easy.

Sat:
MD:  4-6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  2-3 x 800 at 1500/3k w/ 5 min. <or> Reach fo the Stars 5k on Monday.

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.  4-6 mile tempo, 5 min, 1 x 800 at 3k, 500 jog.  3 x 300 at 1500 w/ 100 jog <or> Reach fo the Stars 5k on Monday.

Sun:  Long Run, hilly.  MD:  75-90 min.  LD:  90-120 min

5/26-6/1:  

Mon:  Reach for the Stars 5k <or>

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 acceleration (1500-800-400), 250 baby jog.  5 min.  4 x (2 x 200 at 800 w/ 30 sec.)  5 min btw sets. 3 x 150 at 1500 relaxed w/ 250 jog.

LD:  40-70 min + strides

Tues:  

MD:  40-70 min easy + shake out strides

LD:  Mid Week Long Run.  70-90 min as a single run.  Steady effort.

Wed:
MD:  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  1 x 800 at 1500/3k, 5 min. 2 x 400 at 1500-800 w/ 100 jog, 8 min.  2 x 300 at 800/1500 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. 5-8 x Kick 1k’s (800 at 10k, 200 at 3k) w/ 400 jog.  5 min.  3 x 300 at 1500/3k w/ 100 jog.

Thurs:  40-60 min run + 6-8 x 150 upbeat strides w/ 250 jog. 

Fri:  Easy Recovery Day (ie 1-2 x 30-40 min jogs).  Can be an easy 40-60 min as a single.  Either way, it should be super, duper slow and easy.

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> State Street Mile <or> San Diego RnR Half Marathon

Sun:  Long Run, flatter.  MD:  60-75 min.  LD:  70-90 <or> State Street Mile <or> San Diego RnR Half Marathon

6/3-6/10:  Easy week.

Mon:  40-70 min steady + strides

Tues for those racing Saturday, Wed for this racing Sunday:  
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. 6-8 x In/Out 400’s

Last 3 days before Portland:

Day 1:  40 min easy

Day 2:  30-40 min + strides

Day 3:  Pre meet day

Portland Track Festival (http://www.portlandtrack.com/schedule)

Sat:  Open 5k’s, HP 10k’s

Sun:  HP 800, 1500, 5k's

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

5/12-5/18:   Bay to Breakers Centipede

5/19-5/25

5/26-6/1:   Reach for the Stars 5k (Mon), RnR San Diego (Sun), Santa Barbara State Street Mile (Sun)

*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