Tools

Final Phase: Sharpening, Speed, & Racing Tactics
(Actual Date of Race can be moved as needed. Contact Sonja for help with this.)

Week of Districts:

• Monday = Recovery jog of 20:00 + 4 Strides/Accelerations
• Tuesday = District Championships. Race SMART. Run your race in a way that possibly takes competitors out of their comfort zones. Good Luck!
• Wednesday = 45:00 EZ
• Thursday = 45:00 EZ
• Friday = 60:00 Speed Play Fartlek on Roads or Trail: 8 x 60 second Surges at your 5k goal pace effort with 2:00 recovery (so you are running a surge every 3:00).
• Saturday = Warm Up 10:00 Jog + 5 x 5:00 at Tempo Interval Pace (think 10k Race Pace) with a 1:00 recovery jog between each. Cool down 10:00 EZ.
• Sunday = 60:00 EZ

Week of Regionals:

• Monday = 30:00 Recovery Run
• Tuesday = 15:00 Warm-Up + 3 x 400m at your GOAL 5k Race Pace with a 100m jog recovery. Jog a 200m after the last 400 before the next set. + 3 x 400m at 3 seconds per 400m faster than your GOAL 5k pace with a 200m jog recovery.
• Jog a 400m after the last 400m before the final set. + 3 x 400m 6 seconds faster per 400m than your GOAL 5k pace with a 400m jog recovery + 15:00 Cool Down (Do this on the track!)
• Wednesday = 45:00 EZ
• Thursday = 30:00 EZ
• Friday = 20:00 EZ + 4 x 100m Accelerations with complete rest between
• Saturday = Regional Championships!!
• Sunday = 50:00 EZ Recovery Run

Week of States!

• Monday = 30:00 Recovery Run
• Tuesday = Warm Up 20:00 Jog + 2 x 200m at 2 seconds per 200m faster than GOAL 5k race pace with a 400m jog recovery + 2 x 200m at 4 seconds per 200m faster than GOAL 5k pace with a 400m jog recovery + 2 x 200m at 6 seconds per 300m faster than GOAL 5k pace with a 400m jog recovery + 10:00 cool down jog. (do this on a track!)
• Wednesday = 45:00 EZ
• Thursday = OFF
• Friday = 20:00 Shake Out Run + 4 Strides on last Mile of race course if possible. Use Visualization!!
• Saturday = XC State Championships! Go for it!!! 
• Sunday = OFF & Relax!!

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

Endurance & Efficiency (Good Form)
Includes: Easy Running, Core & Strength Exercises, Drills

Day 1 (Sunday)
– Long Run: Freshman Start at 30:00. Sophomore and older or experienced runners start at 45:00 and increase the duration of this run by 5:00 each week. Your goal for the end of the 4 weeks is to be at 50-75 minutes max ( 6-10 miles for this run.) Run on trails as much as you can.
– *Recovery Shake, Stretch or Yoga DVD/Class after run. (or later that day).

Day 2 (During the 3rd week of June take this day Completely OFF!)
– AM: Recovery Run of 30-60:00 depending on experience.
– AM: Plyometric Drills. (After Run)
– *Recovery Shake

PM: 3 x Strength & Agility Circuit FOCUS ON YOUR CORE!!
– Stretch & Foam Roller
– *Recovery Shake

Day 3
– Easy run of 45:00 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).
– Stretch and Foam Roller

Day 4
– AM: 45:00 Miles
– AM: Dynamic Warmup + Plyometric Drills.
– *Recovery Shake

PM: 3 x Strength & Agility Circuit I assigned. FOCUS ON YOUR CORE!!
– Stretch & Foam Roller
– *Recovery Shake

Day 5
– 30:00 at Recovery pace

Day 6
AM:
– 45:00 with the last 15:00 at your Steady State Tempo Pace (comfortably hard or a 7 on a scale of 1-10). Perform Dynamic Stretches and then Plyometric Drills & Strides.
– *Recovery Shake

PM: 3 x Strength & Agility Circuit. FOCUS ON YOUR CORE!!
– *Recovery Shake

Day 7 (Saturday) *Do all on grass if possible!
– 15:00 EZ+ Alternate each week with one of these 2 workouts:
1) 8 x 30 second accelerations ON GRASS. Do these in bare feet if possible (soft grass like a soccer field etc.) Walk back for rest.
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.
– 15:00 EZ Jog to cool down
– Stretch & Foam Roller
– *Recovery Shake