Phase: Pre-Season Training for Middle Distance & Distance Events (3-4 weeks)
Includes: Easy Running, Plyo Drills, Tempo Intervals, V02 Max Intervals.
**The time of running assigned is a general guideline. Specific mileage assignments to be given at individual consults.
Day 1 (Sunday Preferred)
Long Run (60-75:00 on average at an EZ pace). Follow run with 4 x 30 second quick strides.
Yoga or Stretching
Day 2
Easy run of 45:00
8 x 20 second Strides
Plyo Drills and Strength/Core Training
Day 3
Easy Run of 45:00
Yoga or Stretching
Day 4 (Wednesday)
Warm-up 20:00 jogging.
4 x 20 second ACCELERATIONS + Plyo Drills
Gradually Progressing from Tempo Intervals – Race Pace Intervals
With Coach Sonja at Practice.
Cool down with 10:00 easy jog & Core Work.
Day 5
Easy Run of 45:00
Yoga or Mat Pilates Session
Day 6
Off or Cross-Train for 30:00
Day 7
Local 5k Race for a Steady-State run effort OR
2 Miles EZ + 4 x 5:00 at Tempo Pace with 1:00 EZ Between + 5:00 EZ jog and then 4 x
30 seconds FAST!
(take 1:30 EZ jog between). Finish with 1-2 Mile Cool Down.
Plyo Drills and Strength/Core Training
Important Notes:
- Please stay true to your assigned paces per workout…we will adjust as your fitness improves every 6 weeks or so.
- Strength and Core Training is VERY important during this phase. The plyo drills and strength circuits must be done at least 3 x week to build both power and speed for your events.
- Your workouts should always “negative split”.
- Follow the “Eat Like A Pro” Nutrition Plan to a “T”! Understand the importance of protein in your diet!!
- Core Training (Abdominal and low back) should be done a minimum of 3 x week.(The protocol is in your online welcome packet).
- You should be growing your mileage during this phase. You will need this endurance base as a foundation for stamina. It will also allow you to hold your peak longer into the track season this spring.
You may use the V02 Max Chart given to find your current V02 Max estimate to fill in the blanks below:
Easy/Recovery Pace /Mile
Long Run and Regular Aerobic Run Pace = /Mile
Tempo Steady Runs = / Mile Average
Cruise Intervals = /Mile Pace
Speed Work (I Pace is CURRENT 3k to 5k race pace)
Repetition Work (R Pace is at approximately CURRENT Mile race pace)