Stamina & Strength (Good Form)
Day 1 (Sunday)
– During the 2nd and 4th weeks of August take this day Completely OFF!)
– Recovery Run in PM of 6 Miles
Day 2
– AM: Recovery Run of 6-8 Miles + “Pre-Hab Exercises” (See attachment for Pre-Hab
– Exercise list and description).
– *Recovery Shake
Day 3
– Morning: Alternate Each Week Between these two workouts:
1)“Threshold” 5 miles at your Steady State Tempo Pace (Target 5:40/Mile) on flat, even surface. Recover for 10-15:00 (easy walk/jog, hydrate) then do 5 x 300m at 51-54 on the track if possible.
2) “Fartlek” 6min, 5, 4, 3, 2, Hard (Race Pace Effort) with 4min, 3, 2 1, EZ (Slow jog) *Try to do some of these (shorter intervals) on a steep hill!
PM: Evening Shake Out Run of 3 Miles
– Stretch & Foam Roller
– *Recovery Shake
Day 4
– Easy run of 6-8 Miles on grass or trails. NO PAVEMENT IF AT ALL POSSIBLE! This would be a great run to work in some natural hill running (not hill sprints, just climbing and descending at your natural pace).
– 3 x Strength & Agility Circuit I assigned. FOCUS ON YOUR CORE!!
– Stretch & Foam Roller
– Plyometric Drills/Strides
– Stretch and Foam Roller
Day 5
– Warm up for 15:00 EZ Jog + 4-6 Strides & Active Stretching
– 4-6 x 1000m on grass (measure with Garmin or wheel and mark!). Take only 1:00
– Rest Between! Try for 3:15 per 1000m which is 78 per 400m. Build this to 8 x 1000m over the 4 weeks…..
– *Recovery Shake
– *With Warm up, rest intervals and Cool down this workout will total approximately 10 Miles)
PM: 3 Mile Shake Out Run
– Stretch & Foam Roller
– *Recovery Shake
Day 6
AM: 6-8 Mile Recovery Run + Pre-Hab Exercises” + Core Routine (See attachment for
– Pre-Hab Exercise list and description).
– 3 x Strength & Agility Circuit I assigned and Plyometric Drills/Strides.
– *Recovery Shake
Day 7 (Saturday)
– Long Run: 75-90 Minutes. Run on trails or a soft surface as much as you can.
– *Recovery Shake, Stretch or Yoga DVD/Class
– Stretch & Foam Roller