for Friday-Sunday, Oct 3-5

for those not traveling:

Friday - 6:15 AM
3 mile hard run
m+w800: 50, 100, 150, 200, 250 w/ 2-4' recovery

Saturday - on own
long aerobic conditioning according to mileage target

Sunday - on own
w= off / m= easy aerobic recovery according to mileage target

for those traveling:

Friday
easy aerobic recovery according to mileage target

Saturday
race - w= 5k / m= 8k
+ easy aerobic recovery according to mileage target

Sunday - on own
w= off or easy aerobic recovery according to mileage target
m= easy aerobic recovery according to mileage target

for Thursday, Oct 2

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track
5. stretching + roll plantar fascia

for Wednesday, Oct 1

1. warm-up circuit + hurdle drills

2. 1-2 mile warm-up to park lake loop

3. tempo run
w= 7-8 mile run @ LT+25-30"
m= 9-10 mile run @ LT+25-30"
m+w800= 4 x 1 mile @ LT, r= 1'

4. easy cd according to mileage target

5. static stretching + roll plantar fascia

for Tuesday, Sep 30

***3:30 PM - on track, ready to go***

1. warm-up w/ strength & conditioning coach
2. aerobic recovery according to mileage target
3. 5 x 150m on grass 'light & fluid'
4. stretching, stretching, and more stretching
5. roll plantar fascia

for Monday, Sep 29

***NOTE ABOUT UPCOMING WEEK: this week (and next) will see your highest weekly mileage levels for the year. After racing over a challenging course, and competing well, we need to make sure that we take care of recovery. Along those lines, with this week's high mileages, we will have somewhat of a lower intensity week. Monday's workout is listed below. Most likely, Wednesday will be a long threshold effort at a 'marathon pace', or MP. The women will run 7-8 miles at MP, while the men will run 9-10 miles at MP. We will discuss specific paces, but you can ballpark your MP by adding 30" to the threshold pace from last Wednesday's effort. Also, we will focus a lot this week on STRETCHING. You should also be stretching on your own before bed each night.


for Monday:

1. warm-up circuit + 2 mile wu to park
2. 7 x long hill on grass @ ~5k pace with jog back recovery
3. 6 x 100m on flat grass section at good speed with slow jog back recovery
4. easy cd according to mileage target
5. strength & conditioning at Wardlaw - 5:30 PM

m+w800: 10 x 100m hill sprints at park on grass

for Friday, Sep 26

"You want my advice, for the athlete and the coach? Don’t care as much about your training as you care about your recovery. Why is that? Because if your recovery is good, then your training will be good. Always."
- Valeriu Tomescu, coach of Olympic marathon champ Constantina Tomescu-Dita

As we continue to stress, it's all about the recovery. Proper rest, nutrition, hydration, along with recovery running.


those traveling to meet:
depart from coliseum for airport at 9:00AM
light aerobic running over race course, according to mileage target
+ light strides

those not traveling:
men + m800 - 6:15AM at track
1. warm-up circuit + 2 miles wu + strides
2. 3 mile hard run on track (m800= 2 mile hard run)
3. easy cd according to mileage target

w800 - 3:15PM at track w/ 400 group
1.5 mile hard run

for Thursday, Sep 25

***3:30 PM - on track, ready to go***

1. warm-up w/ s & c coach
2. EASY aerobic recovery running according to mileage target
3. technique strides on grass
4. 5:15 PM - strength & conditioning on track