Training Targets for this Block of Training

We continue building the fitness as we move into the main part of the racing season. Recovery protocols continue to be a priority - sleep, nutrition, hydration, massage and all of the little things that are part of the success process continue to be a top goal.

Hurdle drills and ancillary strength work should go into hibernation mode.

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 < or> 4 x cutdown 200’s w/ 200 jog. Start at 3k and make each successive 200 1 sec faster than the previous, 5 min. Primary workout for the day - be warmed up and strided out by 6:30 PM at the Cuesta 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> 4 x cutdown 200’s w/ 200 jog. Start at 3k and make each successive 200 1 sec faster than the previous,  5 min. Primary workout for the day.

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 40-70 min + warmup drills + light shakeout strides

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 40-70 min + warmup drills + light shakeout strides

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, cut back on the length some 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:  40-70 min.  Weekend Easier Long Run:  60-75 min
LD:  Mid week longer run:  60-90 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.

Primary run for the day. Add in a second run of 20-40 min on your harder workout days first and foremost and then to the other days of the week to meet your weekly mileage goals. You shouldn’t be looking at too many double days if you’re running at roughly 60-70 miles a week or less.

Please note:  Wednesday workouts will be at Cuesta until further notice as they perform field work at the Poly track.

Please note II: If you’re planning on running Wharf to Wharf the general reg is closed. Get in contact with their elite director yesterday if you expect to run officially. Also if you are running Wharf to Wharf, plan on running the Across the Bay 12k 2 weeks earlier to prep.

6/9-6/15

Mon:  40-70 min

Tues:  Mid Week Longer Run:  60-90 min as a single

Wed:  On your own.  40-70 min steady run w/ 12-16 x 20 sec on/40 sec off or 6-8 laps of stride the straights/jog the turns.

Thurs:  40-70 min + light shake out strides. 

Fri:  Easy recovery day.  1-2 x 30-45 min run super duper easy.

Sat:  1600 at 10k, 1600 at MP/80%, 1200 at 5k, 1600 at MP/80%, 800 at 3k, 1600 at MP/800%, 400 at 1500 - 5.5 mile continuous run, no breaks.

Sun:  Easier Long Run. MD: 60-90 min. LD: 75-120 min.

6/16/6/22: 

Mon:  

MD:  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3-4 x 400 at 800 w/ 4 min

LD:  40-70 min + light shake out strides

Tues:  

MD:  40-70 min + light shake out strides

LD:  Mid Week Long Run:  70-90 Min as a single run

Wed:

MD:  6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  3 x 3 x 300 (first set at 3k, 2nd set at 1500, last set at 800) 100 jog btw each, 5 min btw sets

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. 3-5 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:  40-70 min + light shake out strides. 

Fri:  Easy recovery day.  1-2 x 30-45 min run super duper easy.

Sat 

MD:  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  5 min.  6 x 100 upbeat strides, 4 x cutdown 200’s.  Start at 1500 and run each successive 1 sec faster.  5 min.  3-5 x 600 at 1500 w/ 3-4 min. 5 min, 2 x 300 at 800 w/ 100 jog <or> Bang Mile Sunday

LD:  6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min. 1k at 5k, 2-3 mi tempo, 1k at 5k, 2-3 mi tempo, 1k at 5k all w/ 400 jog  <or> Bang Mile Sunday

Sun:  Bang Mile.  Progressive warmup (5 min easy, 5 min at 80%, 5 min at MP, 5 min at tempo).  Longer 30-45 min warm down <or> Easier Long Run. MD: 60-90 min. LD: 75-120 min.

6/23-6/29

Mon

MD:  If no Bang Mile - 6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  1 x 400 at 800, 4 min, 1 x 300 faster, 3min, 1 x 200 faster.  If Bang Mile, 40-70 min easier.

LD:  40-70 min + light shake out strides

Tues:  

MD:  40-70 min + light shake out strides

LD:  Mid Week Long Run:  70-90 Min as a single run

Wed:  

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

LD:   6 x cutdown 200’s.  Start at 3k and run each successive 1 sec faster w/ 200 jog.  5 min.  2 x 2 x 1600 at 10k over/under style (ie 4:40 10k pace would be run as 72/68/72/68) w/ 400 btw ea. and 800 btw sets.  5 min 3 x 300 at 1500 w/ 100 jog

Thurs:  40-70 min + light shake out strides. 

Fri:  Easy recovery day.  1-2 x 30-45 min run super duper easy.

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

Sun:  Easier Long Run. MD: 60-90 min. LD: 75-120 min.

6/30-7/6

Mon:   40-70 min + light shake out strides

Tues:  

MD:  40-70 min + light shake out strides

LD:  Mid Week Long Run:  70-90 Min as a single run

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.  6-8 x 400 at 1500 w/ same time run rest (i.e. 65 400 = 65 sec standing rest) <or> Morgan Hill 5k on Thursday

LD:  4-6 x 100 upbeat strides, 3 x 200 at 1500 w/ 200 jog.  5 min. 4-6 x 1600 at 10k w/ 400 at 80% <or> Morgan Hill or Pozo 5k on Thursday

Thurs: 40-70 min + light shake out strides <or>Morgan Hill or Pozo 5k

Fri:  Easy recovery day.  1-2 x 30-45 min run super duper easy.

Sat if no 4th of July race:  3-5 mi tempo, 400 jog, 1600 at 10k, 400 jog, 1k at 5k, 400 jog, 800 at 3k, 400 jog, 400 at 1500, 200 jog, 200 at 800

Sun:  Easier Long Run. MD: 45-60 min. LD: 75-90 min.

7/7-7/13:  Easy week, cut all runs by 15-20% - goal is to exit the week fresher than you entered it.

Mon:   40-70 min + light shake out strides

Tues:  Sunset Meet - 1 race at a shorter distance than your race the coming weekend <or>

MD:  4-6 x 100 upbeat strides, 3 x 150 accelerations (1500>800>400).  5 min.  200-300 acceleration

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.  8 x in/out 400’s

Wed: 30-40 min easy

Thur: 30-40 min easy

Fri: Pre Meet day

Sat:  Rabbit 1500, 5,000 <or>

Sun:  Across the Bay 12k < or> Sun:  Easier Long Run. MD: 60-90 min. LD: 75-120 min.

Upcoming Events

6/16-6/22:   Bang Mile

6/23-6/29:   Jim Bush Invite

6/30-7/6:   Freedom Fest or Pozo 5k

*7/7-7/13:   Rabbit Invite (1500 or 5,000), Across the Bay 12k

*7/14-7/20:   Stumptown

*7/21-7/28:   USATF National Championships, Wharf to Wharf

*Easy Week