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