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Training
..the big picture (scroll down for 2008
summer workouts) Phase 1: May 26th August 10th (11 weeks).
Emphasis is on base building. We will be doing a lot of easy running with
quality strides mixed in to stay sharp.
We will engage in one long run per week and start with lactate
threshold runs of 4-8 miles and do repeat 1200ms with very little rest
during the interval. We will also begin
our strength training with long hills. Phase 2: August 11th August 31st (3 weeks).
Emphasis is on developing the mechanics and ability to run efficiently at a
faster pace without the stress of intervals running economy. We will
continue hills and will run short repetitions at slightly faster than mile
race pace with a lot of rest between the reps. Our traditional 1200m workout will begin to
change form with fewer repetitions, a faster pace, and a longer interval
between reps. The traditional long
wood loop workout continues. School
begins the last week of this phase. We
continue our a.m. workouts with a 4.5 mile run M, W, and F. Phase 3: September 1st October 19th (7
weeks). Emphasis is on building our ability to use oxygen efficiently - aerobic capacity (VO2). Repeat 1200m continue and fartleks and
racing become part of our training. We will run in the a.m. 3x a week to
maintain good mileage. Sleep is
critical during this stage!! We will participate in races but we may also
engage in a light fartlek workout immediately after a race to ensure we meet
our training goals. One long run
every 7-10 days will also be a staple workout during this time frame. We will also have some fun time trials on
the track, especially for the younger guys. Phase 4: October 20th November 8th
(3 weeks). Emphasis is on getting
sharp to run our best. We continue to
run intervals but they will become faster with a little more rest. Our primary focus will be with threshold
running so we can recover more for the races.
A couple time trials to boost our VO2 max to its highest (two mile and
mile) will also occur on each Monday.
Summer Varsity/Junior
Varsity Workouts Sophomore
runners should do 3/4 of each workout; incoming freshmen should do 1/2 - 2/3
of each workout. The pace should be
adjusted accordingly. Week
#1 Phase One ( Monday, May 26th 40 minutes @ 7:00 pace (5) Tuesday, May
27th 50 minutes @ 7:30 pace (6.5) Wednesday, May
28th 45 minutes @ 7:00 pace; 6 x 100m strides (7) Thursday, May
29th 40 minutes @ 7:30 pace (6) Friday, May 30th 45 minutes @ 7:00 pace; 6 x 100m strides (7) Saturday, May
31st 70 minutes @ 7:30 pace with 15 min pick up at the end (8) Sunday, June 1st 35 minutes @ 7:30 pace (4.5) Total Mileage for Week #1 46 miles Training is principally an act of faith. - Franz Stamfl Week #2 Phase One ( Monday, June 2nd p.m. - 60 minutes @ 7:30 pace (8) Tuesday, June
3rd p.m. - 45 minutes @ 7:30; 10 strides (6.5) Wednesday, June
4th p.m. - 55 minutes @ 7:00 pace (8) Thursday, June
5th - p.m. 45 minutes @ 6:30 pace; 10 strides (7) Friday, June 6th p.m. - 40 minutes @ 7:00 pace (5.5) Saturday, June
7th 75 minutes @ 7:30 pace with the last 15 min @ 6:30 pace (11) Sunday, June 8th 45 minutes @ 7:30 pace (6) Total Mileage for Week #2 51.5 miles Week #3 Phase One ( Monday, June 9th - contact day #1 7:15 a.m. Knoch Knolls Park: 1 mile warm-up; 50 minutes @ 7:00 pace on the trails. 5:30 p.m. Knoch Knolls Park: 25 minutes @ 7:30 pace on the trails; core; barefoot strides (10) Tuesday, June
10th - contact day #2 7:15 a.m. Knoch Knolls Park: 1 mile warm-up; 40
minutes @ 7:30 pace 5:30 p.m. Knoch Knolls Park: 25 min @ 7:00 pace; core exercises (9) Wednesday, June
11th a.m. - 40 minutes @ 8:00 pace on the trails! (5) Thursday, June
12th - contact day #3 7:15 a.m. Knoch Knolls Park: 1 mile warm-up; 55
minutes @ 7:00 pace. 5:30 p.m. Knoch Knolls Park: 30 minutes; barefoot strides; core exercises (13) Friday, June
13th a.m. - 30 minutes @ 7:30 pace on the trails (4) Saturday, June
14th 8:00 a.m. Knoch Knolls Park: 80 minutes @ 7:30 pace with the last 15 min @ 6:15 pace (12) Sunday, June
15th 30 minutes @ 7:30 pace (4) Total Mileage for Week #3 58 miles Week #4 Phase One ( Monday, June 16th - contact day #4 7:15 a.m. Knoch Knolls Park. 1 mile warm-up; 55 minutes @ 7:30 pace
on the trails; 6 x 100m strides 5:30 p.m. Knoch Knolls Park. 30 minutes @ 7:00 pace; core (12.5) Tuesday, June
17th - contact day #5 7:15 a.m. Knoch Knolls Park. 1 mile warm-up; 1wood loop @ 7:30; 2 x
wood loop at 6:00 pace; 20 min cool down. 5:30 p.m. Knoch Knolls Park. 30 minutes @ 7:30 pace; core(12) Wednesday, June 18th a.m. - 40 minutes @ 7:30 pace; 6 x 100m strides p.m. - rest! (5) Thursday, June
19th contact day #6 7:15 a.m. Knoch Knolls Park. 1 mile warm-up; 15 minutes @ 7:30 pace; 5 x 1200m at 5:45 pace with 1 minute rest; 15 min cool down. 5:30 p.m. Knoch Knolls Park. 30 minutes easy; 6 x 100m strides; core (12.5) Friday, June
20th a.m. - 30 minutes @ 7:30 pace on the trails; 6 x 100m strides p.m. - rest! (4) Saturday, June
21st 85 minutes @ 7:00 pace with the last 15 min @ 6:00 pace (12.5) Sunday, June
22nd 4 miles easy Total Mileage for Week #4 61 miles "The more I talk to athletes, the
more convinced I become that the method of training is relatively
unimportant. There are many ways to the top, and the training method you
choose is just the one that suits you best. No, the important thing is the
attitude of the athlete, the desire to get to the top." -
Herb Elliot Week #5 Phase One (Base Building) Monday, June
23rd - contact day # 7 7:15 a.m. 1 mile warm-up; stretch; 5 x long wood loop with every
other one at 6:15 pace. 5:30 p.m. Knoch Knolls Park. 30 minutes @ 7:00 pace; core (12.5) Tuesday, June
24th - contact day #8 7:15 a.m. Knoch
Knolls Park a.m. - 1 mile warm-up; Bailey Box Loop; 6 x 100m strides 5:30 p.m. Knoch Knolls Park. 30 minutes at 7:30 pace on the trails (12.5) Wednesday, June
25th a.m. - 45 minutes @ 7:30 pace p.m. - rest (6) Thursday, June
26th contact day #9 7:15 a.m. Knoch Knolls Park a.m. - 1.5 mile warm-up; stretch; 6 x 1200m at LT pace with 75 sec recovery; 2.5 mile cool down 5:30 p.m. Knoch Knolls Park. 30 minutes at 7:30 pace (12) Friday, June 27th
contact day #10 (visit from Saline, MI) a.m. - 30 minutes @ 7:15 pace; 6 x 100m strides p.m. - rest (4) Saturday, June
28th a.m. - 90 minutes @ 7:30 pace with the last 15 min @ 6:00 pace (13) Sunday, June 29th 30 minutes easy or off (4) Total Mileage for Week #5 60-64 miles "Champions
do not become champions when they win the event, but in the hours, weeks,
months and years that they spend preparing for it. The victorious performance
is merely the demonstration of their championship character." - T. Alan
Armstrong Week #6 Phase One ( Monday, June 30th contact day #11 7:15 a.m. 1.5 mile warm-up to Naper/Plnfld and 95th street; stretch; 60 minutes @ 7:00 pace on the prairie path; 6 x 100m strides 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (15) Tuesday, July
1st - contact day #12 7:15 a.m. 2 mile warm-up; 7 x 1200m @ LT pace w/ 1 min recovery; 2 mile cool down 5:30 p.m. Knoch
Knolls Park 35 minutes easy (14.5) Wednesday, July
2nd a.m. - 35 minutes @ 7:30 pace; 6 x 100m (5) p.m. rest Thursday, July
3rd - contact day #13 7:15 a.m. 1 mile warm-up; 5 x wood loop alternating LT pace with jog; 2 mile cool down 5:30 p.m. Knoch
Knolls Park 35 minutes easy; 6 x 100m strides; core (16.5) Friday, July 4th a.m. - 35 minutes @ 7:30 pace on the grass; 6 x 100m strides p.m. rest (5) Saturday, July
5th a.m. 10 minute warm-up; stretch; 85 minutes @ 7:00 pace while incorporating 4 hills - the last 15 min @ 5:45 pace (14) Sunday, July 6th 30 minutes easy or off (4) Total Mileage for Week #6 65-69 miles Youve got to believe deep inside
yourself that youre destined to do great things. Joe Paterno Week #7 Phase One (Base Building) Monday, July 7th contact day #14 7:15 a.m. 1.5 mile warm-up to Modaff prairie entrance; stretch; 60 minutes @ 7:00 pace; 8 x 100m strides 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (15) Tuesday, July 8th contact day #15 7:15 a.m. 2 mile warm-up; 4 x wood loop at LT pace; 2 mile cool down 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (14.5) Wednesday, July
9th a.m. - 40 minutes easy; 6 x 100m strides (6) p.m. - rest Thursday, July
10th a.m. 45 minutes easy; 6 x 100m strides p.m. off (7) Friday, July
11th a.m. - 40 minutes easy; 6 x 100m strides p.m. - rest (6) Saturday, July
12th a.m. - 10 minute warm-up; stretch; 90 minutes @ 7:00 pace while incorporating 6 hills with 15 minute pick-up (15) Sunday, July
13th 4 miles easy or off Total Mileage for Week #7 64-67 miles I wish chiefly to impress on all athletes
that if they wish to excel at any branch of sport they must train. Train steadily, consistently, and
constantly, and always bare in mind that however well they may be doing it is
still possible for them to do better. -
Alf Shrubb Week #8 Phase One (Base Building) Monday, July 14th contact day #16 7:15 a.m. 1.5 mile warm-up to Naper/Plnfld and 95th street; stretch; 65 minutes @ 7:00 pace; 8 x 100m strides 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (15) Tuesday, July 15th contact day #17 7:15 a.m. 2 mile warm-up; 4 x wood loop at LT pace; 1 mile cool down 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (13.5) Wednesday, July
16th a.m. - 40 minutes easy; 8 x 100m strides (6) p.m. - rest Thursday, July
17th contact day # 18
7:15 a.m. 2 mile warm-up; 8 x 1200m; 2 mile cool down 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (14.5) Friday, July 18th
contact day #19 a.m. - off p.m. - 2 mile warm-up; 5k at LT pace (pick up last mile); 15 min cool down (7) Saturday, July
19th a.m. - 65 minutes EASY; 8 x 100m with full recovery between each (9.5) Sunday, July
20th - contact day #20 1 hour run easy (8) Total Mileage for Week #8 73 miles "The woods are lovely dark and deep, but I have
promises to keep, and miles to go before I sleep, and miles to go before I
sleep." Week #9 Phase One (Base Building) Monday, July
21st - contact day # 21 Oregon Camp a.m. -
Led Zeppelin Hill Workout hill loop for 60 minutes. 15 minute warm-up; 15 minute cool down. p.m. - rest (13) Tuesday, July
22nd contact day # 22 Oregon Camp a.m. - 9 miles (run course 3x) at 7:00 pace in Sterling with 3rd, 5th, and 7th mile at up-tempo. p.m. - rest (9) Wednesday, July
23rd contact day # 23 Oregon Camp a.m. - 45 minutes @ 7:30 pace (6) p.m. - rest Thursday, July
24th - contact day # 24 7:15 a.m. 3 mile warm-up; 8 x 1200m; 1 mile cool down 5:30 p.m. Knoch
Knolls Park 35 minutes easy; core (14) Friday, July 25th a.m. - 45 minutes easy p.m. - rest (6) Saturday, July 26th a.m. 10 minute warm-up; 95 min @ 7:00 pace incorporating 8 hills and a 15 minute pick-up at the end (16) Sunday, July
27th Off or 30 minutes @ 7:30 pace (4) Total Mileage for Week #9 64 miles Week #10 Phase One (Base Building) Monday, July 28th a.m. 1
mile warm-up; 60 minutes @ 7:00 pace; 10 x 100m strides p.m. 35 minutes easy; core (15) Tuesday, July
29th a.m. 2 mile warm-up; 40 minutes on trails at
up-tempo pace; 1 mile cool down p.m. 30 minutes easy; core (13) Wednesday, July
30th a.m. - 10 minute warm-up; 8 x 150m strides with 3 minute jostle/jog between each; 10 min cool down (6) p.m. - rest Thursday, July
31st a.m. 2 mile warm-up; 9 x 1200m; 2 mile cool
down (if really hot and humid, do 7 x 1200m) p.m. 35 minutes easy; core (15) Friday, August
1st a.m. - 35 minutes easy p.m. - rest (5) Saturday, August
2nd a.m. - 10 minute warm-up; 60 minutes easy with a pickup the last 10 minutes; 10 minute cool down (12). No hills! If really warm, stop for frequent water breaks and/or run in the shade in some woods on trails. Sunday, August
3rd off a needed rest day! Total Mileage for Week #10 66 miles Week #11 Phase One (Base Building) Monday, August
4th a.m. 15
minute warm-up; 60 minutes @ 7:00 pace; 10 x 100m strides p.m. 35 minutes easy; core (16) Tuesday, August
5th a.m. 65 minutes EASY (7:30 pace) on some
trails p.m. 55 minutes EASY (7:30 pace) on some
trails; core (16) Wednesday,
August 6th a.m. - 2 mile warm-up; 10 x 150m strides with 4 minute jog recovery between each (7.5) p.m. - rest Thursday, August
7th a.m. rest p.m. 2 mile warm-up; 3 miles up-tempo; 15
minutes easy (7) Friday, August
8th a.m. - 45 minutes easy p.m. - rest (6) Saturday, August
9th a.m. - 10 minute warm-up; 75 minutes incorporating 8 hills with a 10 minute pickup at the end; 10 minute cool down (14) Sunday, August
10th 30 min run easy (4) Total Mileage for Week #11 71 miles Week #12 Week 1 of Phase Two (Running Economy) Monday, August
11th a.m. 15
min warm-up; 55 minutes @ 7:00 pace; 10 x 100m strides p.m. rest (11) Tuesday, August
12th a.m. 15 minute warm-up; 10 x 1200m at 10
seconds per rep slower than you have been doing them; 1 mile cool down p.m. rest (11.5) Wednesday,
August 13th first day of official practice (NV track) a.m. - 2 mile warm-up; 8 x 200m strides with 4 minute jog recovery between each (7.5) p.m. - rest Thursday, August
14th a.m. 15 min warm-up; 50 minutes easy on the
trails with 4 x 30 sec pickups p.m. 15 min warm-up; 40 minutes easy on the
trails with 4 x 30 sec pickups; core (17) Friday, August
15th a.m. - 35 minutes easy; 6 x 100m strides p.m. - rest (5.5) Saturday, August
16th a.m. - 10 minute warm-up; 90 minutes (Greene Valley) with a 20 minute pickup at the end (14.5) Sunday, August
17th 30 min run easy (4) Total Mileage for Week #12 71 miles Week # 13 Week 2 of Phase Two (Running Economy) Monday, August
18th 7:15 a.m. Knoch Knolls Park 1 mile warm-up; 45 minutes easy on the
trails with 4 x 30 second pick-ups; 8 x 100m strides with 2 minute jostle-jog
between each run barefoot if possible. Tuesday, August
19th Wednesday,
August 20th 6:00 a.m. - NVHS Track 2 mile warm-up; 8 x 200m strides with 4 minute jostle/jog recovery between each; 10 minute barefoot cool down (7) p.m. - rest Thursday, August
21st a.m. - rest 3:00 p.m. NVHS Track
75 minutes easy with 8 x 45 sec pick-ups; core (11) Friday, August
22nd 6:00 a.m. NVHS Track 45 minutes easy; 6 x 100m strides; core p.m. - rest (6.5) Saturday, August
23rd 7:15 a.m. Knoch Knolls Park 15 min warm-up; 10 x 1200m with 1 min recovery; 30 min cool down (13.5) Sunday, August
24th 30 min run very easy (4) Total Mileage for Week #12 72 miles Week 14 Week #3 of Phase
Two (Running Economy) Monday, August 25th a.m.
rest Tuesday, August 26th Wednesday, August 27th Thursday, August 28th 2:45 p.m. 45 minutes easy; 4 barefoot strides with 300m jostle/jog between
each; core (7) Friday, August 29th 2:45 p.m. 5 miles easy; core (10) Saturday, August 30th a.m.
rest p.m.
1 mile
warm-up; run-a-thon; 1 mile barefoot cool down (12) Sunday, August 31st 45 min run
easy (6) Total
Mileage for Week #14 70 miles 2007 Workouts
.. Week #11 Phase One (Base Building) Monday, August
6th a.m. 2
mile warm-up; 60 minutes @ 7:00 pace; 10 x 100m strides p.m. 30 minutes easy; core (15) Tuesday, August
7th a.m. 2 mile warm-up; 50 minutes on trails at
up-tempo pace; 1 mile cool down p.m. 30 minutes easy (16) Wednesday,
August 8th a.m. - 2 mile warm-up; 10 x 100m strides with 4 minute jog recovery between each (7.5) p.m. - rest Thursday, August
9th a.m. 65 minutes easy on the trails with 4 x
30 sec pickups p.m. 55 minutes easy on the trails with 4 x
30 sec pickups; core (17) Friday, August 10th a.m. - 35 minutes easy; 6 x 100m strides p.m. - rest (5.5) Saturday, August
11th a.m. - 100 minutes incorporating hills with a 20 minute pickup at the end (14.5) Sunday, August
12th 30 min run easy (4) Total Mileage for Week #8 79.5 miles Week #10 Phase One (Base Building) Monday, July 30th a.m. 2
mile warm-up; 60 minutes @ 7:00 pace; 10 x 100m strides p.m. 30 minutes easy; core (15) Tuesday, July
31st a.m. 2 mile warm-up; 40 minutes on trails at
up-tempo pace; 1 mile cool down p.m. 30 minutes easy; core (13) Wednesday,
August 1st a.m. - 40 minutes easy; 10 x 100m strides (6.5) p.m. - rest Thursday, August
2nd a.m. 40 minutes easy p.m. 2 mile warm-up; 3 miles hard; 2 mile
cool down (12) Friday, August
3rd a.m. - 45 minutes easy; 6 x 100m strides p.m. - rest (7) Saturday, August
4th a.m. - 95 minutes with last 20 minute pickup (13.5) Sunday, August
5th 45 min run easy (7) Total Mileage for Week #8 74 miles "Out
of the silver heat mirage he ran. The sky burned, and under him the
paving was a black mirror reflecting sun-fire. Sweat sprayed his skin
with each foot strike so that he ran in a hot mist of his own creation.
With each slap on the softened asphalt, his soles absorbed heat that rose
through his arches and ankles and the stems of his shins. It was a
carnival of pain, but he loved each stride because running distilled him to
his essence and the heat hastened this distillation." Week #9 Phase One (Base Building) Monday, July
23rd - contact day # 21 Oregon Camp a.m. -
Led Zeppelin Hill Workout hill loop for 45 minutes. 20 minute warm-up; 5 minute cool down. p.m. - 35 minutes EASY running on the trails, stretching, core (15) Tuesday, July
24th contact day #22 Oregon Camp a.m. - 9 miles (run course 3x) at 7:00 pace in Sterling with 3rd, 5th, and 7th mile at up-tempo. p.m. - 40 minutes EASY (14) Wednesday, July
25th contact day #23 Oregon Camp a.m. - 45 minutes @ 7:30 pace (6) p.m. - rest Thursday, July
26th contact day #24 7:15 a.m. 3 mile warm-up; 8-10 x 1200m; 1 mile cool down 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (14-15.5) Friday, July
27th a.m. - 45 minutes easy p.m. - rest (6) Saturday, July 28th contact day #25 Blackwell Forest Preserve 8:00 a.m. 90 min @ 7:00 pace incorporating 8 hills and a 20 minute pick-up at the end (14) Sunday, July
29th Off or 30 minutes @ 7:30 pace (4) Total Mileage for Week #9 74 miles Week #8 Phase One (Base Building) Monday, July 16th contact day #17 7:15 a.m. 2 mile warm-up; 60 minutes @ 7:00 pace; 10 x 100m strides 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (15) Tuesday, July 17th contact day #18 7:15 a.m. 2 mile warm-up; 4 x wood loop at LT pace; 1 mile cool down 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (13) Wednesday, July
18th a.m. - 40 minutes easy; 6 x 100m strides (6) p.m. - rest Thursday, July
19th contact day # 19
7:15 a.m. 3 mile warm-up; 8 x 1200m; 1 mile cool down 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (14) Friday, July
20th a.m. - 40 minutes easy; 6 x 100m strides p.m. - rest (6) Saturday, July
21st a.m. - 15 minute warm-up; stretch; 45 minutes @ 6:15 pace; 15 min cool down (12) Sunday, July 22nd - contact day #20 1 hour run easy (8) Total Mileage for Week #8 74 miles "The woods are lovely dark and deep, but I have
promises to keep, and miles to go before I sleep, and miles to go before I
sleep." Week #7 Phase One (Base Building) Monday, July 9th contact day #14 7:15 a.m. 2 mile warm-up; 65 minutes @ 7:00 pace; 10 x 100m strides 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (15.5) Tuesday, July 10th contact day #15 7:15 a.m. 2 mile warm-up; 4 x wood loop at LT pace; 1 mile cool down 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (13) Wednesday, July
11th a.m. - 40 minutes easy; 6 x 100m strides (6) p.m. - rest Thursday, July
12th contact day # 16
7:15 a.m. 3 mile warm-up; 8 x 1200m; 1 mile cool down 5:00 p.m. Knoch Knolls
Park 30 minutes easy; core (14) Friday, July
13th a.m. - 40 minutes easy; 6 x 100m strides p.m. - rest (6) Saturday, July
14th a.m. - 10 minute warm-up; stretch; 95 minutes @ 7:00 pace with 15 minute pick-up (15) Sunday, July
15th 4-7 miles easy Total Mileage for Week #7 73-76 miles I wish chiefly to impress on all athletes
that if they wish to excel at any branch of sport they must train. Train steadily, consistently, and
constantly, and always bare in mind that however well they may be doing it is
still possible for them to do better. -
Alf Shrubb Week #6 Phase One ( Monday, July 2nd contact day #10 7:15 a.m. 1 mile warm-up; 70 minutes @ 7:00 pace; 10 x 100m strides 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (15) Tuesday, July
3rd - contact day #11 7:15 a.m. 3 mile warm-up; 8 x 1200m @ LT pace w/ 1 min recovery; 1 mile cool down 5:00 p.m. Knoch
Knolls Park 30 minutes easy (14) Wednesday, July
4th a.m. - 40 minutes @ 7:00 pace; 10 x 100m (6.5) p.m. enjoy the fireworks J Thursday, July
5th - contact day #12 7:15 a.m. 2 mile warm-up; 5 x wood loop alternating LT pace with jog; 1 mile cool down 5:00 p.m. Knoch
Knolls Park 30 minutes easy; core (15) Friday, July 6th a.m. - 40 minutes @ 7:30 pace on the grass; 6 x 100m strides p.m. rest (6) Saturday, July
7th - contact day #13 8:00 a.m. Blackwell Forest Preserve 10 minute warm-up; stretch; 85 minutes @ 7:00 pace while incorporating 5 hills - the last 20min @ 5:45 pace (14) Sunday, July 8th 30 minutes easy or off (4) Total Mileage for Week #6 70-74 miles Youve got to believe deep inside
yourself that youre destined to do great things. Joe Paterno Week #5 Phase One (Base Building) Monday, June
25th - contact day # 7 7:15 a.m. 1 mile warm-up; stretch; 6 x long wood loop with every
other one at 6:15 pace. p.m. - 30 minutes @ 7:00 pace; core (15.5) Tuesday, June
26th - contact day #8 7:15 a.m. Knoch
Knolls Park a.m. - 2 mile warm-up; Bailey Box Loop; 10 x 100m strides p.m. 30 minutes at 7:30 pace on the trails (13.5) Wednesday, June
27th a.m. - 45 minutes @ 7:30 pace p.m. - rest (6) Thursday, June
28th contact day #9 7:15 a.m. Knoch Knolls Park a.m. - 2 mile warm-up; stretch; 8 x 1200m at LT pace with 75 sec recovery; 2 mile cool down p.m. - 30 minutes at 7:30 pace (14) Friday, June
29th a.m. - 45 minutes @ 7:15 pace; 10 x 100m strides p.m. - rest (7) Saturday, June
30th a.m. - 90 minutes @ 7:30 pace with the last 15 min @ 6:00 pace (13) Sunday, July 1st 30 minutes easy or off (4) Total Mileage for Week #5 69-73 miles "Champions
do not become champions when they win the event, but in the hours, weeks,
months and years that they spend preparing for it. The victorious performance
is merely the demonstration of their championship character." - T. Alan
Armstrong Week #4 Phase One ( Monday, June 18th - contact day #4 7:15 a.m. Knoch Knolls Park. 1 mile warm-up; 55 minutes @ 7:30 pace
on the trails. 5:00 p.m. Knoch Knolls Park. 30 minutes @ 7:00 pace; 6 x 100m strides; core (12.5) Tuesday, June
19th - contact day #5 7:15 a.m. Knoch Knolls Park. 1 mile warm-up; 20 minutes @ 7:30; 2 x
wood loop at 6:00 pace; 20 min cool down. 5:00 p.m. Knoch Knolls Park. 30 minutes @ 7:30 pace; ultimate frisbee game (12) Wednesday, June
20th a.m. - 40 minutes @ 7:30 pace. p.m. - rest! (5) Thursday, June
21st contact day #6 7:15 a.m. Knoch Knolls Park. 1 mile warm-up; 15 minutes @ 7:30 pace; 4 x 1200m at 5:45 pace with 1 minute rest; 15 min cool down. 5:00 p.m. Knoch Knolls Park. 30 minutes easy; 6 x 100m strides; core (12.5) Friday, June
22nd a.m. - 30 minutes @ 7:30 pace on the trails p.m. - rest! (4) Saturday, June
23rd 85 minutes @ 7:00 pace with the last 15 min @ 6:00 pace (12.5) Sunday, June
24th Rest! Total Mileage for Week #4 58.5 miles "The more I talk to athletes, the
more convinced I become that the method of training is relatively unimportant.
There are many ways to the top, and the training method you choose is just
the one that suits you best. No, the important thing is the attitude of
the athlete, the desire to get to the top." -
Herb Elliot _________________________________________________________ Week #3 Phase One ( Monday, June
11th 50 minutes @ 7:00 pace on the trails. (7) Tuesday, June
12th - contact day #1 7:15 a.m. Knoch Knolls Park: 1 mile warm-up; 60
minutes @ 7:30 pace 5:00 p.m. Knoch Knolls Park: 30 min @ 7:00 pace; 6 x 100m strides; core exercises (13) Wednesday, June
13th a.m. - 40 minutes @ 8:00 pace on the trails! (5) Thursday, June
14th - contact day #2 7:15 a.m. Knoch Knolls Park: 1 mile warm-up; 55
minutes @ 7:00 pace. 5:00 p.m. Knoch Knolls Park: 30 minutes; 6 x 100m strides; core exercises (13) Friday, June
15th a.m. - 30 minutes @ 7:30 pace on the trails (4) Saturday, June
16th contact day #3 8:00 a.m. Knoch Knolls Park: 80 minutes @ 7:30 pace with the last 15 min @ 6:15 pace (12) Sunday, June
17th 30 minutes @ 7:30 pace (4) Total Mileage for Week #3 58 miles "People can't understand why a man runs. They don't see any sport in it, argue that it lacks the sight-thrill of body contact, the color of rough conflict. Yet the conflict is there, more raw |