Fall Cross Country Schedule 2003

Folks,

Some training suggestions for those looking for guidance this fall.

I'm heading down South for work along with some additional obligations so this is being sent a bit early. Here is the suggested training for the timeline of Shoreline through the PA champs.

The goal during the past months of September and October has been to maintain the weekly mileage while steadily increasing the intensity. On a scale of 1-4. September was a 2, October was supposed to be a 3. Now with PA's a few weeks down the road and Nationals 2 weeks after that, we want to release the hound a bit in practice the last few reps and see if we can't help to raise the fitness level to the highest point this fall.

November should be a 4 on the intensity scale. This doesn't mean we race the workouts or go to the well to get things done. What it does mean is that if you're feeling fresh the last few reps, go ahead and hammer it home. We defintely want to make a point of finishing the last rep or two controlled, but at a pretty fast pace if it's coming relatively easily. Example. If you were doing 6 x 800, I would suggest something like this if your expected workout pace for the day was 2:30.

Something like 2:34, 32, 30, 30, 28, 26 would be about right. The average would still be 2:30, but the idea is to use the first few to work into the workout, spend the next few reps and get the pace dialed in at the appropriate level and then hammer the last 1-2 reps. This should not amount to a hands on the knees type effort if you did your homework up to this point, but November is when you want to get in the habit of finishing strongly on just about everything you do to top off the fitness and get the confidence up.

Races from Shoreline to Nationals will be very competitive with each successive race tougher than the previous. Be mentally prepared to race hard at Shoreline, PA's and Nationals. This is the time of the year to help your teammates along with a pat on the back mid race and expect the same in return during the tough sections of each race. Kicking to grab every place is strongly encouraged. As Pete likes to say "every place counts" and "kicking has everything to do with wanting to do so."

Shoreline will be the most competitive race up to this point of the season. Expect a large field of fit people ready to race. The previous meets and training have been stepping stones to this event because for all intents and purposes, Shoreline signifies the start of the competitive racing season for the fall. An easier week before Shoreline is in order. No need to train through this one as we need solid performances and a mental boost from racing tough. We don't want an event where we get beat by lesser athletes because we were working through this meet. That stuff you're always training for down the road by getting in your summer miles and tempo runs? Well that time is here.

Rest up a bit, get your legs back, be ready to roll.

Because the races take priority from here on out, we train hard on the weeks without races then we rest up a bit for Shoreline and PA's. We then spend 2 weeks sharpening up for Greensboro. If you don't make Nationals it would be a solid idea to continue with the program and get in a 2 mile time trial on the weekend of 12/7 to see where you're at. It can help determine your workout paces for thew winter and who knows, you may suprise yourself with a faster 2 mile than you thought you were capable of. Based on the results from Rocklin we should expect to race very well in the coming meets as we raced exceedingly strong there without the benefit of an easier week. These final few weeks are all about raising the fitness, getting some further race callousing and being mentally prepared to be tough in races.

The training focus is on further developing the VO2max through 800's and mile reps. The 400's are in there to help you get out hard, respond to surges and finish strong. The Adams State and Wake Forest workouts are in there specifically to address the long downhill and uphill portions at Golden Gate Park. You will be ready to roll.

Final tidbit: You'll notice that I keep suggesting running reps on grass or softer surfaces. The reason? PA's has a lot of grass while Nationals is all grass. Thick, hilly grass courses which comprises much of Golden Gate Park and the Greensboro course will be better tolerated if you adapt a bit in practice. May not always be available in your area, but if it is use it to your advantage.

Specific workouts 10/26-11/23:

10/26-11/1:

1. Early in the week workout: 400's reps.

Mid distance types: 2 x (4-6 x 400). First set in/out style. 3k/MP/3k/MP/3k/MP/3k/MP (add 1-2 more reps in this fashion if appropriate). 400 easy jog. Second set of 4-6 x 400 at 2-4 seconds faster than the 400's in the first set with a 200 jog. 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

Longer distance types: 6-12 sets of in/outs. 3k-5k/MP. Back and forth continually. 6 sets means 3 miles, 8 sets means 4 miles (16 laps). 12 sets means 6 miles (24 laps). 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

2. Later in the week workout: Adams State mile reps.

4-6 x Adams State Reps with 3 min recovery. 25-30 min warm up, 4-6

strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a softer slightly uphill surface such as grass or dirt if possible.

Description: We do these towards the end of XC season to maintain strength while helping to increase leg turnover during mile reps. Performed on a softer surface gradual uphill course. This means like maybe a freeway overpass steep hill not like a sand dune in Personal Best steep hill. Run an uphill rep, take a 3 min recovery, then turnaround and focus on running the downhill portion at a fast but controlled pace. There is usually a 20-30 or so second difference between the uphill and downhill portions. We always finish the day with a faster downhill rep. The downhill portion is really the emphasis. It’s where we teach the athlete to run downhills at a faster rate of speed and do it efficiently. XC courses go up and down, this helps the athlete develop efficiency on both while increasing turnover as well.

Workouts 11/2-11/8:

1. Early in the week workout: VO2max work

6-8 x 800 at 5k/3k pace w/ 400 jog. If possible, run the first few reps at 5k pace, then run the last 2-3 800m reps at 3k pace. 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

2. Later in the week workout: Tempo work in a easy to swallow XC specific format. 4-6 x Wake Forest Drill. Find a gradual smooth grass or dirt uphill 800m long. Run the uphill at a controlled XC race EFFORT, hit the top and immediately turnaround running the down hill section at 10-20 seconds slower than the uphill section (remember last time the recoveries were 20-30 seconds slower. Hit the bottom and immediately start back uphill at a controlled XC race effort again. Up and back = 1 rep with the whole workout being done continuously. Focus on this is to run the RECOVERIES a bit faster than the last time we did this while maintaining the pace of the uphill portions. 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down.

11/9-11/15:

1. Early in the week workout: 400's.

Mid distance types: 2 x (4-6 x 400). First set in/out style. 3k/MP/3k/MP/3k/MP/3k/MP (add 1-2 more in this fashion if appropriate). 400 easy jog. Second set of 4-6 x 400 at 2-4 seconds faster than 3k with equal time recovery jog (should be 200 jog). 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

Longer distance types: 6-12 sets of in/outs. 3k-5k/MP. Back and forth continually. 8 sets means 4 miles (16 laps). 12 sets means 6 miles (24 laps). 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

2. Later in the week workout: Adams State Mile reps.

4-6 x Adams State Reps with 3 min recovery. Dop thefinal rep downhill. 25-30 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a softer gradual uphill surface such as grass or dirt if possible.

11/16-11/23: EASY WEEK. Cut all mileage and volume of work by approx 15-20%.

1. Early in the week workout: VO2max work.

4 x 800 at 5k/3k pace w/ 400 jog. First rep should be run with the first 50-100 like you're getting off the starting line at PA's. The last rep should be done where you come off the final turn and light it up a bit the last 50-100m much like the final stretch at GGP. The middle one's should be smooth and unforced. 20-25 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

2. Later in the week workout: 400's for sharpening.

4 x 400 at 3k/1500 effort w/ 200 jog btw each. First should be like the first 400 of PA's, so a bit more agressive. The middle 2 should be like you imagine you'll feel in the middle sections of the race. Strong, smooth, effortless. The last one you can light uo a bit like it's the final 400 at PA's. None of this is all out, just mental emphasis more than anything. 20-25 min warm up, 4-6 strides before workout (2-3 at 3k, 2-3 at 1500), 15-20 min cool down. Run on a measured softer surface such as grass or dirt if possible.

Additional workouts:

For you mid distance speed demons, do NOT forget the speed maintenance/development day to be done on weekends without a race. This Best top end relaxed effort is not supposed to be crazy hard, it's supposed to be smooth as silk. Fast yes, form falling apart no:

AE run of 25-30 minutes followed by 3 laps of stride the straights/jog the turns (2 strides @ 3k pace, 2 @ 1500 pace, 2 @ 800m pace). 400 jog.

Then 3-4 x 50-60 RELAXED accelerations (last 10m at best RELAXED top end speed) w/ walk back recoveries. 400 jog.

Then 4-6 x 40-60 at best RELAXED top end speed with super easy walk back recoveries. 400 easy jog.

Then optional 1 x 300 at 1500 effort if you are feeling tremendous, do not guilt yourself into this. An un-timed 300 at 1500 race effort after a 5-10 minute recovery following accelerations. On all of the above, focus on great form, turnover, pushoff, while being silky smooth.

Easy 15-20 minute cool down.

Long runs should be at 20-25% weekly mileage. Mid week longer run of 15% advised as well. Easy recovery day once per week, ideally the day before a race or later in the week primary effort. Double days on primary workout days without fail, otherdays of the week as you see fit.

Suggested weekly outline if you're looking for one:

XC Summer/Fall Suggested Weekly Outline:

Sun: Long run, easy (20-25% weekly mileage)

Mon: AM: 20-40 min easy (optional). PM: AE run

Tues: AM: 20-40 min easy. PM: Scheduled workout

Wed: Mid week longer run in the hills. 15% weekly mileage.

Thur: AM: 20-40 min easy (optional). PM: 20-40 min easy recovery.

Can substitute hike, swim, bike, DNR if fried.

Fri: AM: 20-40 min easy. PM: Scheduled Workout or replace with

speed enhancement day if Saturday race.

Sat: AM: 20-40 min easy (optional) or race. PM: Speed enhancement.

Appropriate workout paces: Since some people need this stuff spelled out, here are some suggested workout paces. Just determine your true current fitness and plug in the paces below into the workouts listed above and voila, instant fitness.

5k/10k fitness: Suggested workout paces.

13:45/29:00: 3k: 62, 5k: 66, 10k: 70, T: 74, MP: 78

14:00/30:00: 3k: 64, 5k: 68, 10k: 72, T: 76, MP: 80

14:30/31:00: 3k: 66, 5k: 70, 10k: 74, T: 78, MP: 82

15:00/32:00: 3k: 68, 5k: 72, 10k: 76, T: 80, MP: 84

15:30/33:00: 3k: 70, 5k: 74, 10k: 78, T: 82, MP: 86

16:00/34:00: 3k: 72, 5k: 76, 10k: 80, T: 84, MP: 88

16:30/35:00: 3k: 75, 5k: 79, 10k: 83, T: 87, MP: 91

17:00/36:00: 3k: 79, 5k: 83, 10k: 86, T: 91, MP: 95

17:30/37:00: 3k: 81, 5k: 86, 10k: 89, T: 94, MP: 99

18:00/38:00: 3k: 83, 5k: 88, 10k: 92, T: 97, MP: 102

18:30/39:00: 3k: 85, 5k: 90, 10k: 95, T: 100, MP: 105

19:00/40:00: 3k: 87, 5k: 92, 10k: 98, T: 103, MP: 108