Winter Break Training Overview

WINTER BREAK TRAINING OVERVIEW

Listed below is all the information regarding training during winter break.  Make sure to follow it closely and intelligently. Discipline during breaks like these is what make good runners great and the commitment we should expect of each other as teammates.  If you want to have success, you'll make this a priority.  Simple as that.  Chop wood, carry water.  

Also important is to take time to rest, recover and grow.   Stress + Rest = Growth.  Catch up on sleep, relax and spend time with your families.  Invest your one hour a day so you can enjoy the other 23.  

 

The winter training guidelines are as follows:

1. Mileage Progressioneach of your mileage for week 1 and 2 of break is on the mileage sheet here.  Remember that all runs must be logged as part of our commitment to each other

*Because you are off for 2 weeks and have ample time to recover, almost everyone is going up in volume a bit. Take advantage of this block of training to get a larger volume of mileage logged, which will pay off in the spring

**You can double a few times a week if you prefer

2. Supplement/Extra Work Schedule: this will be updated on the usual "Supplemental Work" section on the website here

3. Workout Scheduleplease see below.  

  • Please remember that ALL paces for workouts right now are primarily based on effort and "feel," which are most important right now.  If you need some rough benchmarks, you can always reference the "Training Groups/Paces" page on the website where you can reference a VDOT pace chart and Split Chart for different paces
  • All workouts have also been converted to time/effort options for anyone who may not be able to have access to a track, etc.

 

WINTER BREAK WEEK 1 (12/23 - 12/29)

Monday, December 23

OD Progression Run 

  • Progress down through 'steady pace' with last 8-10 minutes @ MT Pace)
  • 4x25 sec. mid-run strides or 4x100m post-run strides
Tuesday, December 24

 Medium Recovery Run, 4x100m Strides

Wednesday, December 25

 No Watch Recovery Run, 4x80m post-run strides (OR OFF)

*If taking off for the Christmas holiday, do this run on Sunday instead

Thursday, December 26

Speed Development:  5-6xFlying 30's (4:00 cycles)

*If going off distance: 50m acceleration, 30m @ max, 30m deceleration

**If going off time: 10 sec. acceleration, 4 sec. @ max, 12 sec. deceleration

Friday, December 27 Medium E Run, 4x25 sec. mid-run strides
Saturday, December 28

Fartlek Run: 8x 45 sec. pick-ups @ 5K effort with 1:15 @ 'steady' pace in between (*New guys/freshmen can do 6x:45)

  • 6x8 sec. Hill Sprints (full recovery; walk down) (*If no hill/incline available, do 5-6 x 80m Strides @ Goal 800m Pace Effort)
Sunday, December 29

 No Watch Run, 4x100m Strides or OFF (Depending on what you did on 12/25)

Monday, December 30

OD Progression Run 

  • Progress down through 'steady pace' with last 12-15 minutes @ MT Pace (Guys who did 8 min. @ MT last week should only do 12-13 min. this week)
  • 4x25 sec. mid-run strides or 4x100m post-run strides

Tuesday, December 31

Medium Recovery Run, 4x100m Strides

Wednesday, January 1

No Watch Recovery Run, 4x80m post-run strides (OR OFF)

*If taking off for New Years Day, do this run on Sunday instead

Thursday, January 2

Speed Development:  6xFlying 30's (4:00 cycles)

*If going off distance: 50m acceleration, 30m @ max, 30m deceleration

**If going off time: 10 sec. acceleration, 4 sec. @ max, 12 sec. deceleration

Friday, January 3

Medium E Run, 4x25 sec. mid-run strides

Saturday, January 4

Fartlek Run: 8x 60 sec. pick-ups @ 5K effort with 1:30 @ 'steady' pace in between (*New guys/freshmen can do 6x:60)

  • 6x8 sec. Hill Sprints (full recovery; walk down) (*If no hill/incline available, do 5-6 x 80m Strides @ Goal 800m Pace Effort)

Sunday, January 5

No Watch Run, 4x100m Strides or OFF (Depending on what you did on 12/25)

 

*For those who are back in town and in school on 1/2 and 1/3, the schedule for those days may change slightly

*Brand New Runners*

Runners who are running track for the first time (and did not do cross country), you should be aiming for 25 miles both weeks.  In minutes, this would be equivalent to running about 225 minutes a week