Focus: Vo2 Max Intervals and Tempos + Racing!
*Please contact Coach Sonja with any questions regarding proper mileage and integrating your racing schedule within this protocol.
Week1
- Monday: = 45:00 Run + Drill/Strides (ON GRASS) & Strength Circuit.
- Tuesday: 1 Mile Warm up + 2 x 400m at just faster than current 5k race pace) with a 1:00 rest + 2 x 1200m at just slower than current 5k race pace with a 3:00 rest + 2 x 800m at CURRENT 5k race pace with a 2:00 Rest.+ 1 mile cool down.
- Wednesday: 45:00 RECOVERY RUN + Stretch/Foam Roll
- Thursday: 45:00 Run + Drill/Strides (ON GRASS) & EZ Strength Circuit (1 set each).
- Friday: 30:00 EZ Run
- Saturday: 60:00 Mid Tempo Run: 20:00 EZ, 20:00 at Tempo Steady State Pace. 20:00 EZ
- Sunday: REST
Week 2
- Monday: 30:00 EZ Run + 4 x 20 Second Accelerations ON GRASS
- Tuesday: XC Meet?!
- Wednesday: 45:00 Recovery Run + Drills/Strides/Strength Circuit
- Thursday: 6 Mile Run with the last 3 miles at a Tempo Steady State Pace
- Friday: 30:00 Recovery Run + Drills/Strides/Strength Circuit
- Saturday: 60:00 EZ Run or Race
- Sunday: REST
Week 3
- Monday: 30:00 EZ Run + 4 x 20 Second Accelerations ON GRASS
- Tuesday: XC Meet?!
- Wednesday: 45:00 Recovery Run + Drills/Strides/Strength Circuit
- Thursday: 45:00 Gradual Progression Run: 15:00 EZ + 20:00 at Tempo Steady State Pace + 5:00 at 5k Goal Race Pace + 5:00 EZ
- Friday: Recovery Run of 30:00 + Stretching/Foam Rolling
- Saturday: Race OR: Turnover Workout at Track: 2 Mile Warmup + 6 x 300m at GOAL race pace with a 100m walk/jog rest between each. + 2 Mile Cool Down Jog.
- Sunday: 60:00 EZ/RECOVERY RUN + Stretch/Foam Roll
Important Notes:
- Use the Calculator on the “Tools” Page of the 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.