Championship Season Training Protocol (May/June)

Published by on April 20, 2016 | Leave a response

*If you need help integrating your specific meets into this schedule please contact Coach Sonja.

Week 1

  • Sunday = 30:00 Jog Recovery Run + Yoga/Stretching Session
  • Monday = 6 mile comfortable run + 6 x 100m Accelerations. Foam Roll & Static Stretch after
  • Tuesday = Warm Up Jog & Active Stretches + Plyo Drills + 5 x 800m: First 2 are at 5k GOAL pace, 3rd rep is at 2 Mile GOAL pace, 4th is at 5k GOAL pace and final rep is at 2 Mile GOAL pace. Take a 2:00 EZ jog recovery between each. Cool down jog + Foam Roll.
  • Wednesday = 4 mile run + Active Stretch + 4 x 150m Accelerations working on accelerating off of turn + 1 Mile EZ cool down. Static Stretch & Foam Roll after.
  • Thursday = Warm Up Jog & Active Stretch + 2 sets of: 1000m Cruise Interval (6:00/mile pace) + 1:00 rest + 4 x 200m at Mile Race Pace with a 200m jog after each. 2nd 1000m begins after final 200m jog rest. Cool down jog & Foam Roll.
  • Friday = 30:00 EZ Run + Static Stretch
  • Saturday = 8 Mile Run

Week 2

  • Sunday = 30:00 EZ jog + Yoga Stretch
  • Monday = 8 mile comfortable run + 4 x 100m Accelerations. Foam Roll & Static Stretch after
  • Tuesday = Warm Up Jog & Active Stretches + Plyo Drills + 5 x 1000m: First 2 are at 5k GOAL pace, 3rd rep is at 2 Mile GOAL pace, 4th is at 5k GOAL pace and final rep is at 2 Mile GOAL pace. Take a 2:00 EZ jog recovery between each. Cool down jog + Foam Roll.
  • Wednesday = 4 mile run + Active Stretch + 4 x 150m Accelerations working on accelerating off of turn + 1 Mile EZ cool down. Static Stretch & Foam Roll after.
  • Thursday = Warm Up Jog & Active Stretch + 3 x 1200m Cruise Intervals (6:00/mile pace) with 1:00 rest between. Cool down jog & Foam Roll.
  • Friday = 30:00 EZ Run + 1 set of Plyo Drills with an acceleration to return & a walk for recovery after each drill. Static Stretch
  • Saturday = Warm up Jog + Active Stretch. Mile Test Effort: 8 X 400 with as fast an average pace as possible, with strict 1-min rests. Should provide you with the pace you are really ready to race at for 1 mile. Don’t start out too fast…this is tough! Cool down jog & Foam Roll. (Make a note of the pace you averaged)

Week 3

  • Sunday = Yoga Stretch
  • Monday = 4 mile comfortable run + 4 x 100m Accelerations. Foam Roll & Stretch after.
  • Tuesday = Warm Up Jog & Active Stretches + Plyo Drills + 4 x 1200m: First is at 5k GOAL pace, 2nd rep is at 2 Mile GOAL pace, 3rd is at 5k GOAL pace again and final rep is at 2 Mile GOAL pace. Take a 2:00 EZ jog recovery between each. Cool down jog + Foam Roll.
  • Wednesday = 5 Mile Recovery Run + Foam Roll + Static Stretch
  • Thursday = 4 Mile GRADUAL progression run (no set target pace…just gradually get a little faster as feels natural. You should feel re-charged at end…not fatigued). + 1 set of Plyo Drills with an acceleration to return & a walk for recovery after each drill. Foam Roll & Static Stretch
  • Friday = Ryun run. This is a non-stop workout and you jog an equal distance for recovery, that you just ran for time (i.e. if you just ran a 400, you follow that with a 400 jog, etc.) 2 X 600 at 1 second per 200 slower than current mile race pace, with 600m recovery jogs. 3 X 400 at current mile race pace with 400 jogs + 4 X 300 at 1 second per 200 faster than current mile race pace with 300m jogs + 6 X 200 at current 800m race pace, with 200 jogs
  • Saturday = 8 Mile Recovery Run + Foam Roll

Week 4

  • Sunday = Yoga Stretch
  • Monday = Warm Up Jog + Active Stretch + Plyo Drills + 3 sets of: 2 x 200m at GOAL 800m race pace with a 400m jog to recover + 1 x 400m at GOAL 800m race pace with an 800m jog to recover. + Cool down jog + Foal Roll.
  • Tuesday = 5 mile Recovery Run + Static Stretch
  • Wednesday = Warm Up Jog + Active Stretch + 2 sets of: 1200m at 6:30/mile pace + 200m at Mile race pace + 200m jog + 200m at 800m race pace + 400m jog (repeat). Cool Down Jog + Foam Roll + Static Stretch
  • Thursday = 30:00 EZ shake out run after Drive to Gainesville. ACTIVE stretch after + then Foam Roll after.
  • Friday = Threshold + 1 Test Effort: 3 miles at Tempo Pace + 3-min jog + 2 miles at Tempo Pace + 2-min jog + 1 mile at Tempo Pace + 1-min jog + a hard 1000m (think 2 mile race pace!) This 1000 is the comparable test effort.
  • Saturday = 8 Mile Recovery Run + 4 x 30 second Accelerations + Foam Roll

Week 5

  • Sunday = Yoga Stretch
  • Monday = 5 mile comfortable run + Active Stretch + 1 set of Plyo Drills with an acceleration to return & a walk for recovery after each drill. Foam Roll & Static Stretch
  • Tuesday = Warm Up Jog + Active Stretch + 4 sets of: 2 x 200m at GOAL 800m race pace with a 400m jog to recover + 1 x 400m at GOAL 800m race pace with an 800m jog to recover. + Cool down jog + Foam Roll/Stretch
  • Wednesday = 3 mile run + Active Stretch + Plyo Drills + 4 x 50m sprints with a “running start” (run into the start line of the 50m) working on exceptionally efficient form! FOCUS/ RELAX, FOCUS/RELAX, FOCUS/RELAX! WALK (not jog) 200m after each 50m sprint. 1 Mile Jog + Static Stretch & Foam Roll.
  • Thursday = 2 Mile Warm up jog + Active Stretches + 1 set of: 2 x 200m at GOAL Mile Race Pace with a 200m jog + 1 Mile in approx. 6:30 + 400m at GOAL 800m Race Pace. *The fast 200m starts immediately upon finishing the Tempo Mile. Cool down jog + Foam Roll/Stretch
  • Friday = 30:00 EZ + Active Stretch
  • Saturday = Warm up Jog + Active Stretch. Mile Test Effort: 8 X 400 with as fast an average pace as possible, with strict 1-min rests. Should provide you with the pace you are really ready to race at for 1 mile. Don’t start out too fast…this is tough! Cool down jog & Foam Roll. (Make a note of the pace you averaged and compare to the first week on the schedule!)
  • Sunday = 20:00 Easy Recovery Jog + Yoga Stretch or even better a Sports Massage!!
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