Endurance & Efficiency (Good Form)
Includes: Easy Running, Core & Strength Exercises, Drills
Day 1 (Sunday)
– Long Run: Continue to increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be at 90-100 minutes max (about 13-14 miles for this run. Run on trails as much as you can.
– Every other week run the last 20:00 at a “perceived effort” of “7” on a scale of 1-10. (comfortably hard).
– *Recovery Shake, Stretch or Yoga DVD/Class after run. (or later that day).
Day 2
– Cross-Train with Cardio Activity other than Running for 45:00 *(HR Should be 130-150 BPM)
– Plyometric Drills.
– 3 x Strength & Agility Circuit. FOCUS ON YOUR CORE!!
– Stretch & Foam Roller
– *Recovery Shake
Day 3
– Easy run of 60:00 (about 8 Miles)
– Stretch and Foam Roller
Day 4
– 60:00 Run on grass or trails. NO ROAD OR PAVEMENT! (8 miles)
– Plyometric Drills.
– 3 x Strength & Agility Circuit FOCUS ON YOUR CORE!!
– *Recovery Shake
Day 5
– “Brisk Paced Run” of 50:00. (About 7.5 Miles):
– After 10:00 of easy running, gradually increase your pace to a 6:30/mile avg and then a 6:15/mile avg.
– Stretch & Foam Roller
Day 6
– Easy Run of 45:00 (About 6 Miles) *(Heart Rate should be 130-150 BPM)
– Plyometric Drills.
– 3 x Strength & Agility Circuit. FOCUS ON YOUR CORE!!
– *Recovery Shake
Day 7 (Saturday) *Do all on grass if possible!
– 20:00 EZ Jog + Alternate each week with one of these 2 workouts:
1) 8 x 30 second accelerations ON GRASS. Do these in bare feet if possible (even footing, soft grass like a soccer field etc.)
2) 6 x Long/5k race pace effort Hill Repeats (need a hill that takes 60-90 seconds to climb). Focus on LIFTING your knees & pumping arms.
– Take complete rest between (walk back) and then jog very EZ for 2:00 in between each repeat.
– 20:00 EZ Jog to cool down
– Stretch & Foam Roller
Important Notes:
- Use the Pace Calculator included on the “Tools” page of this website to identify your proper training paces.
- As many of the quality/speed workouts as possible should be run on typical cross-country type terrain.
- Your workouts should always “negative split”. (This means you end faster than you finished!)
- Core Training (Abdominal and low back) & Strength Training Circuits should be done 3 x week.
- You should gradually increase your mileage 10% each week during this phase.