Level 1
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Mar 31
|
5 miles
Medium-long run
|
3 miles
Easy
4 x 100m strides
|
5 miles
Meet
at Hayesville
|
4 miles
Easy
|
6 miles
1 x 1200 @ 3200m pace (5:00 rest)
1 x 800 @ 3200m pace (3:00 rest)
2 x 400 @ 1600m pace (2:00 rest)
4 x 200 @ 800m pace (200m jog)
|
4 miles
Easy
(27 miles)
|
Apr 7
Optional
Practice
(running
required)
|
5 miles
6 x 400m @ 1600m pace (2:00 rest)
[If on vacation with no track, do 8 x
1:30 hard/2:00 easy]
|
3 miles
Easy
|
5 miles
Medium-long run
|
3 miles
Easy
4 x 100m strides
|
3 miles
If
Racing:
3 miles easy
4 x 100m strides
If
not racing:
8 x 200m @ 800m pace (200m jog)
|
4 miles
Meet at A.C. Reynolds
OR
4 miles easy
(29-32 miles)
|
Level 2
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Mar 31
|
6 miles
Medium-long run
|
4 miles
Easy
4 x 100m strides
|
6 miles
Meet
at Hayesville
|
4 miles
Easy
|
6 miles
1 x 1200 @ 3200m pace (5:00 rest)
1 x 800 @ 3200m pace (3:00 rest)
2 x 400 @ 1600m pace (2:00 rest)
4 x 200 @ 800m pace (200m jog)
|
5 miles
Easy
(31 miles)
|
Apr 7
Optional
Practice
(running
required)
|
6 miles
8 x 400m @ 1600m pace (2:00 rest)
[If on vacation with no track, do 8 x
1:30 hard/2:00 easy]
|
4 miles
Easy
|
6 miles
Medium-long run
|
4 miles
Easy
4 x 100m strides
|
3-6 miles
If
Racing:
3-4 miles easy
4 x 100m strides
If
not racing:
8 x 200m @ 800m pace (200m jog)
|
5 miles
Meet at A.C. Reynolds
OR
5 miles easy
(28-31 miles)
|
Levels 3-4
|
Monday
|
Tuesday
|
Wednesday
|
Thursday
|
Friday
|
Saturday
|
Mar 31
|
8 miles
Medium-long run
|
4 miles
Easy
4 x 100m strides
|
6 miles
Meet
at Hayesville
|
6 miles
Easy
|
7 miles
1 x 1600 @ 5K pace (5:00 rest)
1 x 1200 @ 3200m pace (5:00 rest)
1 x 800 @ 3200m pace (3:00 rest)
2 x 400 @ 1600m pace (2:00 rest)
4 x 200 @ 800m pace (200m jog)
|
6 miles
Easy
(37 miles)
|
Apr 7
Optional
Practice
(running
required)
|
7 miles
8-10 x 400m @ 1600m pace (2:00 rest)
[If on vacation with no track, do 8-10
x 1:30 hard/2:00 easy]
|
5 miles
Easy
|
8 miles
Medium-long run
|
5 miles
Easy
4 x 100m strides
|
3-6 miles
If
Racing:
3-4 miles easy
4 x 100m strides
If
not racing:
8
x 200m @ 800m pace (200m jog)
|
6 miles
Meet at A.C. Reynolds
OR
6 miles easy
(34-37 miles)
|