Trying to see if anyone has any advice or critiques to my plan leading into the state meet. If done right I think my kids can do quite well this year. I'm most unsure about the last 2 workouts leading into the state meet.
4 weeks before: (35-45 miles)
LR - 8-10 with pickup last 20 minutes with strides after
EZ run with strides
WO - 5x1k @ 5k goal 90 sec rest, 5 min rest, 4x200
MLR with speed development
Pre-race with strides
Race
OFF/XT
3 weeks before: (35-45 miles)
EZ with strides
WO - 3x mile @5k 3 min rest, 4x200
EZ with strides
Race - run as tempo with extra after for top runners
EZ with strides
LR - 9-11 miles EZ with strides
OFF/XT
2 weeks before: (32-38 miles)
LR - 6-8 miles progression with strides
EZ with strides
WO - 10-15 minutes @ threshold, 4x600 (long rest)
EZ with 4x200
Pre-Race with strides
Race - State Qualifier
OFF/XT
Week of state (27-32 miles)
LR - 6-8 miles EZ with strides
WO - 10 mins @ threshold, 6x300 (long rest)
EZ with strides
EZ with strides
Pre-race with strides
Race- State meet