For Those Racing the East Coast Champs Those Not Racing the East Coast Champs Those Starting their Training
Before we look at the
schedules, let's go through some explanations. The distance and long runs
will be your normal amount. The same with the Critical Velocity
workouts. If you do 4 miles of Critical Velocity, do about the same for
the Critical Velocity 1000s. 5 miles would be 8 x 1000, 4 miles would be 6
x 1000, 3 miles
would be 5 x 1000. Tempo runs can be done one of two ways. (1) a straight
3 to 5 mile run or (2) broken up as follows: Figure out how long your run would
take and
run the closest to one of these. 14 mins at tempo, 60 sec rest, 10 mins
tempo, 60 secs rest, 6 mins tempo (30 mins total); or 12 mins-8 mins-4 mins with
60 secs
between (24 mins total). You can make your own adjustment if you like.
Remember, tempo should be 15-25 secs slower than CV pace. They are not a
time trial.
Mid-week Long Runs should be about half way between a normal distance run and a
Long Run.
Look for consistant training, none of the workouts should be killer workouts.
They are just a step along the way to being greater than you are now. For
the track-type
workouts, they do not have to be on a track. If windy, do them in a wooded
area. Flip next week's workout with this week's workout, if the wind is
horrible. I will be
altering workouts if the weather dictates a change. It is winter, do
the best that you can to make it doable. In most cases, any workout, if
thought through, will make
a big difference. Be smart, listen to what your body tells you,
find excuses to run, not to not run, remember
what your individual goals are and let them guide you out
the door. Remember, you will be the one that will determine how good you
become. Each day is a chance to get better. Use each day to become
the best you!!!
Finally, call each other to
meet and train. It will be easier to do it together. Always bring
extra clothes with you. Get warm clothes on before and after the practice
to stay warm. Always have a hat and socks/gloves, just in case. Have
a bag that you bring to practice that has all these things with water. Be
prepared for anything!
Contact and zoom the coaches when needed. We are there for you and
remember, we are so proud of what you have become. Never forget that.
November 30, 2020 through January 10, 2021
For those racing the East
Coast Champs
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Nov 30 |
Dec 1 |
Dec 2 |
Dec 3 |
Dec 4 |
Dec 5
East Coast Champs @ Holmdel Park
|
Dec 6
Off
|
|
Dec 7
Off |
Dec 8
Off |
Dec 9
Off
|
Dec 10
Off |
Dec 11
Off |
Dec 12
Off
|
Dec 13
Off
|
|
Dec 14
Distance – ½ of normal |
Dec 15
distance – add a mile |
Dec 16
distance – add a mile
|
Dec 17
Distance - normal |
Dec 18
Distance - normal |
Dec 19
Long Run – a little less
|
Dec 20
Normal Sunday |
|
Dec 21
Critical Miles + 6 x 200
|
Dec 22
Distance – normal + strides
|
Dec 23
Mid-Week Long Run |
Dec 24
4-8 x 800 w/ 2 min rest; 6 x 250 uphills |
Dec 25
Merry Christmas!!! |
Dec 26
Long Run
|
Dec 27
Normal Sunday |
|
Dec 28
Tempo Run + 4 x 300
cutdowns
|
Dec 29
Distance – normal + strides
|
Dec 30
Mid-Week Long Run |
Dec 31
6-10 x 600 uphills @ Five Points Pk
|
Jan 1
Rhythm Miles |
Jan 2
Long Run
|
Jan 3
Normal Sunday |
|
Jan 4
Critical Velocity 1000s + 6 x 200 cutdowns
|
Jan 5
Distance – normal + strides
|
Jan 6
Mid-Week Long Run |
Jan 7
Track: 6 x 300 @ 800 pace w/500m jog; 4 x 100 @ 400 pace, jog 100 |
Jan 8
Rhythm Miles |
Jan 9
Long Run
|
Jan 10
Normal Sunday |
|
Jan 11
Critical Miles + 6 x 200
|
Jan 12
Distance – normal + strides
|
Jan 13
Mid-Week Long Run |
Jan 14
4-8 x 800 w/ 2 min rest; 6 x 250 uphills |
Jan 15
Rhythm Miles |
Jan 16
Long Run
|
Jan 17
Normal Sunday |
|
Jan 18
Tempo Run + 4 x 300
cutdowns
|
Jan 19
Distance – normal + strides
|
Jan 20
Mid-Week Long Run |
Jan 21
6-10 x 600 uphills @ Five Points Pk
|
Jan 22
Rhythm Miles |
Jan 23
Long Run
|
Jan 24
Normal Sunday |
|
Jan 25
Critical Velocity 1000s + 6 x 200 cutdowns
|
Jan 26
Distance – normal + strides
|
Jan 27
Mid-Week Long Run |
Jan 28
Track: 3 x 400 @ 800 pace w/5 min rest; 6 x 200
cutdowns, 200 jog |
Jan 29
Rhythm Miles |
Jan 30
Long Run
|
Jan 31
Normal Sunday |
For those not racing the
East Coast Champs (You guys will take a week off from Nov 23rd to Nov
29th)
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Nov 30
Distance – ½ of normal |
Dec 1
distance – add a mile |
Dec 2
distance – add a mile |
Dec 3
Distance - normal |
Dec 4
Distance - normal |
Dec 5
Long Run – a little less |
Dec 6 Normal Sunday |
|
Dec 7 Tempo Run +
|
Dec 8 Distance – normal + strides |
Dec 9 Mid-Week Long Run |
Dec 10 6-10 x 600 uphills @ Five Points Pk |
Dec 11 Rhythm Miles |
Dec 12 Long Run |
Dec 13 Normal Sunday |
|
Dec 14 Critical Velocity 1000s + 6 x 200 cutdowns |
Dec 15 Distance – normal + strides |
Dec 16 Mid-Week Long Run |
Dec 17 Track: 3 x 400 @ 800 pace w/5 min rest; 6 x 200
cutdowns, 200 jog |
Dec 18 Rhythm Miles |
Dec 19 Long Run |
Dec 20 Normal Sunday |
|
Dec 21 Critical Velocity Miles + 6 x 200 cutdowns |
Dec 22 Distance – normal + strides |
Dec 23 Mid-Week Long Run |
Dec 24 4-6 x 800 w/ 2 min rest; 6 x 250 uphills |
Dec 25 Merry Christmas!!! |
Dec 26 Long Run |
Dec 27 Normal Sunday |
|
Dec 28 Tempo Run +
|
Dec 29 Distance – normal + strides |
Dec 30 Mid-Week Long Run |
Dec 31 6-10 x 600 uphills @ Five Points Pk |
Jan 1 Rhythm Miles |
Jan 2 Long Run |
Jan 3 Normal Sunday |
|
Jan 4 Critical Velocity 1000s + 6 x 200 cutdowns |
Jan 5 Distance – normal + strides |
Jan 6 Mid-Week Long Run |
Jan 7 Track: 6 x 300 @ 800 pace w/500m jog; 4 x 100 @
400 pace, jog 100 |
Jan 8 Rhythm Miles |
Jan 9 Long Run |
Jan 10 Normal Sunday |
|
Jan 11
Critical Miles + 6 x 200
|
Jan 12
Distance – normal + strides
|
Jan 13
Mid-Week Long Run |
Jan 14
4-8 x 800 w/ 2 min rest; 6 x 250 uphills |
Jan 15
Rhythm Miles |
Jan 16
Long Run
|
Jan 17
Normal Sunday |
|
Jan 18
Tempo Run + 4 x 300
cutdowns
|
Jan 19
Distance – normal + strides
|
Jan 20
Mid-Week Long Run |
Jan 21
6-10 x 600 uphills @ Five Points Pk
|
Jan 22
Rhythm Miles |
Jan 23
Long Run
|
Jan 24
Normal Sunday |
|
Jan 25
Critical Velocity 1000s + 6 x 200 cutdowns
|
Jan 26
Distance – normal + strides
|
Jan 27
Mid-Week Long Run |
Jan 28
Track: 3 x 400 @ 800 pace w/5 min rest; 6 x 200
cutdowns, 200 jog |
Jan 29
Rhythm Miles |
Jan 30
Long Run
|
Jan 31
Normal Sunday |
|
Monday |
Tuesday |
Wednesday |
Thursday |
Friday |
Saturday |
Sunday |
|
Nov 30
|
Dec 1
|
Dec 2
|
Dec 3
|
Dec 4
|
Dec 5
|
Dec 6
|
|
Dec 7 15 mins easy running |
Dec 8
20 mins easy running
|
Dec 9
|
Dec 10
20 mins easy running |
Dec 11
20 mins easy running
|
Dec 12
25 mins easy running |
Dec 13
|
|
Dec 14
20 mins easy running |
Dec 15 25 mins easy running |
Dec 16
|
Dec 17 25 mins easy running |
Dec 18 25 mins easy running |
Dec 19 35 mins easy running
|
Dec 20
|
|
Dec 21 30 mins easy running
|
Dec 22 35 mins easy running
|
Dec 23
|
Dec 24
35 mins easy running |
Dec 25
Merry Christmas!!! |
Dec 26 Long Run 40 mins
|
Dec 27
|
|
Dec 28
2 mile Tempo Run + 4 x 100
|
Dec 29 35 mins easy running
|
Dec 30
|
Dec 31
4 x 600 uphills @ Five Points Pk
|
Jan 1 35 mins easy running |
Jan 2
Long Run |
Jan 3
|
|
Jan 4
Critical Velocity 4 x 1000s + 3 x 200 cutdowns
|
Jan 5 35 mins easy running
|
Jan 6
|
Jan 7
Track: 4 x 300 @ 800 pace w/500m jog; 4 x 100 @ 400 pace, jog 100 |
Jan 8
Rhythm Miles |
Jan 9
Long Run
|
Jan 10
|
|
Jan 11
2 x Critical Miles + 6 x 200
|
Jan 12
40 mins easy running + strides
|
Jan 13
Off |
Jan 14
4-8 x 800 w/ 2 min rest; 6 x 250 uphills |
Jan 15
Rhythm Miles |
Jan 16
Long Run
|
Jan 17
Off |
|
Jan 18
Tempo Run (8 mins, 60 secs rest, 6 mins, 60 secs rest, 4 mins) + 4 x
200
cutdowns
|
Jan 19
40 mins easy running + strides
|
Jan 20
30 mins easy running |
Jan 21
5 x 600 uphills @ Five Points Pk
|
Jan 22
Rhythm Miles |
Jan 23
Long Run
|
Jan 24
Off |
|
Jan 25
Critical Velocity 4 x 1000s + 4 x 200 cutdowns
|
Jan 26
40 mins easy running + strides
|
Jan 27
30 mins easy running |
Jan 28
Track: 3 x 400 @ 800 pace w/5 min rest; 4 x 200
cutdowns, 200 jog |
Jan 29
Rhythm Miles |
Jan 30
Long Run
|
Jan 31
Off |