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!!