Joe Rubio MD Guide base pace

bump...i'm planning on doing about 70 mpw in singles until late february or so

don't get hung up on those numbers. run slow enough to recover.

1500 dude, couple of things.

1. The program is for a post collegiate runner who's been doing this for a number of years. If you're in HS or early college, running slower is not only encouraged, but expected particularly if you're throwing in tempos runs, short intervals, that sort of thing. Easy miles early in a career, more miles at a faster rate as the athlete matures. The suggested paces are for a post collegiate runner who's been doing this awhile.

2. The % are based on 5k to be safe. I used to do % of 3k, but that's too much for most. Stick to % of 5k and you should be good. A 4:30 miler should theoretically be a 16 flat 5k runner. You're both. Stick to the % list for 5k. Not sure how you got the different paces listed. Do % of 5k.

Finally, here's the outline our local 1500/5k guys are following this spring. They don't know it yet, but will when we sit down on 12/3 to discuss it. Right now they have their National champs in Rochetser to think about first. These guys are all 3:45-47 and 14 flat-14:22 guys and they are all out of college, all competed HS, so they have at least 8 years of background.

Any other questions let me know and be prepared to send me a 12 pack of Sierra Neveda if you run fast this spring.

Joe

PS. Mid week long runs at strong pace = 70-80% effort towards the end. Maintanence runs are 70-75%. Recovery runs are less then 70%

ASICS AGGIE MIDDLE DISTANCE OUTLINE

Intro: This program is designed for post-collegiate middle distance athletes looking to compete at distances ranging from 800-5k (including the steeplechase) and are attempting to qualify for the USATF national championships being held from 6/27-7/2 in Indianapolis, Indiana, home of the Slippery Noodle.

This particular training program is based on the principles of progression and multi-paced training and has resulted in consistent jumps in performance for a number of athletes who have followed it. This program is better suited for athletes who have decent wheels (52 or better or the gents, 62 or better for the ladies). Look here if you were consistently asked to hop in the 4 x 4 team in college. If not, skip on down a few pages and check in with the 5k/10k outline.

Goal: Qualify for USATF Nationals June 27-July 2 2006

Target Races: May/June qualifying meets starting w/ Cardinal on 5/6.

TRAINING OUTLINE

Break (2 weeks 11/20-12/3): 50-70% weekly mileage

-Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.

Areas of Training Emphasis

-Run 1-2 recovery weeks. No primary workouts, just run easy. Best if athlete runs daily, length of runs up to the individual.

-If XC season is done at PA’s, re-establish consistent training weeks following the 2 week break. This means get your weekly miles back up to the spring goal levels after your break starting 11/20 and pick up the program with the others starting 12/4.

Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage

-Training goals: Consistency, patience, establish the building blocks of future 1500-5k success. Emphasis on aerobic fitness, solid nutrition and injury prevention.

Areas of Training Emphasis (in order or priority)

-Aerobic fitness through mileage buildup, longer runs, double days.

-Mid week longer runs in hills if available

-Anaerobic conditioning (tempo runs)

-Short intervals and hill reps

-Pace of workouts should be controlled. Paces based on comparison charts.

-Not the time to race workouts!

-Paces established by current race performances or by best conservative guess btw coach and athlete.

Areas of Ancillary Training (in order of priority)

-Injury prevention.

-Drills and/or strengthening exercises to prevent recurring injuries are a priority during this period!

-Develop solid patterns of sleep and nutrition

-Flexibility

-Strength development

Weekly Training Schedule 12/4-12/31. 80-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 12-16 x 400 at 5k or 8-10 x 3 on/2 off fartlek at 10k/tempo effort

Second run of 20-40 min easy

Thur: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)

Fri: Easy recovery day of 20-40 min EASY or day off.

Optional second run of 20-40 min easy.

Sat: 10-12 x 1k’s at MP or 6-8 miles at 80%.

Optional second run of 20-40 min easy.

Can substitute race for workout if desired. Races during this stage should be CONTROLLED!

Easy week: 12/25-12/31:

-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Weekly Training Schedule 1/1-1/26. 85-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: 3-4 x 3 x hill reps or 12-16 x 200’s at 1500

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 8-12 x 400’s at 3k or 6-8 x 800’s at 5k

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run if feeling heroic. If not, just cover the distance. (12-15% of weekly mileage)

Fri: Easy recovery day of 20-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: 2 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.

Optional second run of 20-40 min easy.

Substitute race for workout if desired. Races during this stage should be CONTROLLED!

Easy week: 1/22-1/28:

-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Optional Supplemental Training (if you have the time to fit this in WITHOUT sacrificing your energy levels for the training above, go for it)

Sun:

Mon: Form/speed and/or hurdle drills

Tues: Weights (circuit training, yoga or pilates)

Wed:

Thur: Massage after run.

Fri: Weights (circuit training, yoga or pilates)

Sat:

Races

-Cal 10 (optional)

-Castle to Coast as tempo run

-Fresno Indoor (optional)

-Super Bowl 5k-10k (optional)

Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage

-Training goals: Maintain consistency and patience, incorporate multi-paced training around all speeds (400-tempo) as race prep. Workouts and races are still very much controlled. Races during this period focus primarily on development of sound tactics and to test current levels of fitness.

Areas of Training Emphasis (in order or priority)

-Maintain longer runs, double days, hillier mid week longer runs at a strong effort.

-VO2max intervals

-Short intervals

-Anaerobic conditioning (tempo runs)

-Pace of workouts still controlled. Paces based on comparison charts.

-Not the time to race workouts!

-Paces established by current race performances or by best conservative guess btw coach and athlete.

Areas of Ancillary Training (in order of priority)

-Injury prevention

-Maintain solid patterns of sleep and nutrition

-Flexibility

-Strength maintenance

Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: Easy recovery run + 3 x 3 x 60 (easy/med/hard) or 4-6 x 150-200m accelerations (3k->800)

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 8-10 x 300 at 1500 or 5-8 x 600 at 3k

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: 6 x 1k at 5k or 4-6 mi at tempo or 3-4 x 2k’s at btw10k/tempo

Optional second run of 20-40 min easy.

Can substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!

Easy week: 2/19-2/25:

- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: 3 x 3 x 60’s or 6-8 x 200’s @ 800

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 8-10 x 400’s at 1500 or 4-6 x 800’s at 3k or 3 x 3 x 300

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: 4-5 x 1200 at 5k or Ovett tempo or 5-6 x 1600’s at 10k.

Optional second run of 20-40 min easy.

Substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!

Easy weeks: 3/19-3/25:

- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

-Easy week precedes Stanford Invite. Goal is to have a positive racing experience.

Supplemental Training (optional)

Sun:

Mon: Form/speed and/or hurdle drills

Tues: Weights (circuit training, yoga or pilates)

Wed:

Thur: Massage after run.

Fri: Weights (circuit training, yoga or pilates)

Sat:

Races

-Cuesta All Comers (optional)

-Winter XC Nats (optional)

-Poly Invite: 1500 and 800

-Stanford Invite: 5k or steeple

Race Specific Period (12 weeks 3/26-4/22 and 4/23-5/20 and 5/20-USATF’s). 60-80% weekly mileage

-Training goals: Time to push the envelope by incorporating race specific workouts. Time to get ready mentally and physically for the Championship season.

-Weekly mileage drops as the weekend long run becomes shorter and the mid week long run is dropped from the program.

-Warm-up A and B are incorporated.

-Most ancillary training is dropped.

Areas of Training Emphasis (in order or priority)

-Races

-Short intervals at approx 800/1500 effort

-VO2max race specific intervals

-Workout paces based on race goals

Weekly Training Schedule (this will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis): 60-80% weekly mileage 3/26-4/22

Sun: Easier long run (15-20% of weekly mileage)

Mon: 3-4 x 200’s at 400 or 4 x 400 at 800 or 200-300 acceleration.

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 3-5 x 600 at 1500 or 4-6 x 800 at 3k cutdowns or 8-10 x 400 at 1500 w/ 1:1 rec.

Second run of 20-40 min easy

Thur: Maintenance run

Optional second run of 20-40 min easy.

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: Race. If no race then 3-4 x 1600 at 5k or 2 x 800 at 5k/3-4 mi tempo/2 x 800 at 5k.

Optional second run of 20-40 min easy.

Races during this stage should be to compete and kick butt.

Weekly Training Schedule (this will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis): 60-80% weekly mileage. 4/23-USATF’s

Sun: Optional easier long run (15-20% of weekly mileage)

Mon: 200-300 acceleration or 2 x 2 x 400 at 800 w/ 60 sec btw each/5 min btw sets.

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 2-4 x 800 at 1500 or 3-5 x 600 at 1500/100 jog/300 at 800 or 4-6 x 800 cutdowns ie 2:10, 08. 06, 04,, 02, 00 or 3-5 x 2 x 300 at 1500 w/ 60 sec btw each and 5 min btw sets

Second run of 20-40 min easy

Thur: Maintenance run

Optional second run of 20-40 min easy.

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: Race. If no race then best effort type workout ie 4 x 200 or 2 x 400 or 2 x 600 at best effort. 30/40’s.

Optional second run of 20-40 min easy.

Races during this stage should be to compete and kick butt.

Potential Races: key events bold

-800/1500 double, maybe 800/800 double at Mt Sac or Oxy.

-Cardinal: Usually the ideal place to grab your 1500 qualifier.

-Bay to Breakers Pede

-Any other appropriate races we can find

-6/26: USATF National champs, Indy.

Christ. Don't think so much. Burn out is a state of mind. Overtraining is a state of body. Running endless miles at 7:00 pace will do nothing but make you a better runner, be it an 800m runner or a marathoner. Take 2-3 months and just go run. You're bound to feel good a few days a week and on these days you hammer. Of course you're also bound to have a winter stretch of rainy poor weather and you won't feel like doing much more than just easy miles, then that's what you do. Too many times runners force their training and THAT'S how they get burned out. Go find a trail to run, mix up your routine. Go run a TRUE fartlek run randomly selecting how far and how fast you run block by block turn by turn. Go run a TRUE tempo run gradually picking up your pace during a run until you're hammering at the end. That's your base. Have a goal (say 10-20 miles a week more than last year) and aim for it. Then randomly decide when you run hard by how you're feeling that day.

Alan

I think I'd go with Joe Rubio over Alan Tobin, unless your questions have to do with unprotected sex in Subway bathrooms, or peaking at age 20.

Joe, you mentioned in there that you have an outline for the 5/10k types. Could you post that too? Thanks for all the information.

Aaron

bump

Sounds delicious. PR at the 800 without all of those pesky, lung-busting short repeats!I assume that by following this advice you have progressed steadily throughout your twenties across a range of distances?

any chance we can see that 5K/10K plan?

Yeh, Joe, lets see that 5k-10k guide if you can

Joe,

I am post-collegiate runner trying to get back into shape after a 1 1/2 year lay off. I was wondering if you have the time to guide or work with those outside of your current group. It would have to be mostly e-mail/telephone type communication. My pr\'s are 1:59.11, 4:00.15 (1500), 8:55.00 (3K), 15:36.24, 31:47 (10K). Please let me know. Thanks for your time.

bump it

OhioMiler wrote:

Joe,

I am post-collegiate runner trying to get back into shape after a 1 1/2 year lay off. I was wondering if you have the time to guide or work with those outside of your current group. It would have to be mostly e-mail/telephone type communication. My pr's are 1:59.11, 4:00.15 (1500), 8:55.00 (3K), 15:36.24, 31:47 (10K). Please let me know. Thanks for your time.

Can't do it at this time. Have 2 young kids, a new business that's eating up most of my time, plus a remodel in the works as well as coaching the locals several days per week. Just cannot dedicate time to the email coaching envronment. If you were here, I'd say no problem, show up to practice and we'll get to work. Email takes a ton of time that unfortunately I don't have a lot of at the moment.

FWIW, I'd say get consistent w/ the miles the next 6-9 montths or so, then add a XC season based on easy to moderate mileage plus some lighter tempo work, short intervals and consistent racing, then start up in 12 months with a schedule similar to that listed above.

Hope that helps. If you have additional questions, post them here and I'll get to it during lunch breaks.

Joe

i just want to say thanks for your help

AJ wrote:

Joe, you mentioned in there that you have an outline for the 5/10k types. Could you post that too? Thanks for all the information.

Aaron

Aaron,

You owe me a beer.

Joe

ASICS AGGIE 5K/10K OUTLINE

Intro: This program is designed for post-collegiate distance athletes looking to compete at distances ranging from 5k-10k and are attempting to qualify for the USATF national championships being held from 6/27-7/2 in Indianapolis, Indiana, home of the Slippery Noodle.

This particular training program is based on the principles of progression and multi-paced training and has consistently resulted in jump in performance for a number of athletes who have followed it.

This program is better suited for athletes who have decent wheels (ie 55 or so for males and 65 or so for females). Look here if you’re the kind of athlete who was rarely asked to run the 4 x 4 in college.

Goal: Qualify for USATF Nationals June 27-July 2 2006

Target Races: Mt Sac or Cardinal Invite 5k or 10k

TRAINING OUTLINE

Break (2 weeks 11/20-12/3): 50-60% weekly mileage

-Training goals: Mentally recover from previous XC season and transition into training for the upcoming track season.

Areas of Training Emphasis

-Run 1-2 recovery weeks. No primary workouts, just run easy. Best if athlete runs daily, length of runs up to the individual.

-If XC season is done at PA’s, re-establish consistent training weeks following the 2 week break. This means get your weekly miles back up to the spring goal levels after your break starting 11/20 and pick up the program with the others starting 12/4.

Transition Period (8 weeks 12/4-12/31 and 1/1-1/26): 80-100% weekly mileage

-Training goals: Consistency, patience, establish the building blocks of future 5k/10k success. Emphasis on aerobic fitness, solid nutrition and injury prevention.

Areas of Training Emphasis (in order or priority)

-Aerobic fitness through mileage buildup, longer runs, double days.

-Mid week longer runs at strong efforts in hills if available

-Anaerobic conditioning (tempo runs)

-Short intervals and hill reps

-Pace of workouts should be controlled. Paces based on comparison charts.

-Not the time to race workouts!

-Paces established by current race performances or by best conservative guess btw coach and athlete.

Areas of Ancillary Training (in order of priority)

-Injury prevention.

-Drills and/or strengthening exercises to prevent recurring injuries are a priority

-Develop solid patterns of sleep and nutrition

-Flexibility

-Strength development

Weekly Training Schedule 12/4-12/31. 80-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: 3 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 3k

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 14-16 x 400 at 5k or 8-10 x 3 on/2 off fartlek at 10k/tempo effort

Second run of 20-40 min easy

Thur: Hilly longer run at easy to moderate effort. (12-15% of weekly mileage)

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: 10-12 x 1k’s at MP or 6-8 miles at 80%.

Optional second run of 20-40 min easy.

Can substitute race for workout if desired. Races during this stage should be CONTROLLED!

Easy week: 12/25-12/31:

-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Weekly Training Schedule 1/1-1/26. 85-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: 3-4 x 3 x hill reps or Easy Recovery run + 6-8 x 200’s at 1500 Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 16-20 x 200’s at 3k or 6-8 x 800’s at 5k

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run if feeling heroic. If not, just cover the distance. (12-15% of weekly mileage)

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: 2 x 5k’s at MP or 5-6 x 1600 at 10k/tempo.

Optional second run of 20-40 min easy.

Substitute race for workout if desired. Races during this stage should be CONTROLLED!

Easy week: 1/22-1/28:

-Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Optional Supplemental Training (if you have the time to fit this in WITHOUT sacrificing your energy levels for the training above, go for it)

Sun:

Mon: Form/speed and/or hurdle drills

Tues: Weights (circuit training, yoga or pilates)

Wed:

Thur: Massage after run.

Fri: Weights (circuit training, yoga or pilates)

Sat:

Races

-Cal 10 (optional)

-Castle to Coast as tempo run

-Fresno Indoor (optional)

-Super Bowl 5k-10k (optional)

Race Prep Period (8 weeks 1/29-2/25 & 2/26-3/25). 90-100% weekly mileage

-Training goals: Maintain consistency and patience, incorporate multi-paced training around all speeds (400-tempo) as race prep. Workouts and races are still very much controlled. Races during this period focus primarily on development of sound tactics o to test current levels of fitness.

Areas of Training Emphasis (in order or priority)

-Maintain longer runs, double days, hillier mid week longer runs at a strong effort.

-VO2max intervals

-Anaerobic conditioning (tempo runs)

-Short intervals

-Pace of workouts still controlled. Paces based on comparison charts.

-Not the time to race workouts!

-Paces established by current race performances or by best conservative guess btw coach and athlete.

Areas of Ancillary Training (in order of priority)

-Injury prevention

-Maintain solid patterns of sleep and nutrition

-Flexibility

-Strength maintenance

Weekly Training Schedule 1/29-2/25. 90-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: Easy recovery run + 3 x 3 x 60 (easy/med/hard) or 4-6 x 150-200m light accelerations (3k->800)

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 6 x 1k at 5k or 8-12 x 400 at 3k

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: 4-6 mi at tempo or 4-5 x 2k’s at btw10k/tempo

Optional second run of 20-40 min easy.

Can substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!

Easy week: 2/19-2/25:

- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

Weekly Training Schedule 2/26-3/25. 90-100% weekly mileage

Sun: Easier long run (20-25% of weekly mileage)

Mon: 12-16 x 200’s at 1500 or Easy recovery run + 3 x 3 x 100 (easy/med/hard)

Optional second run of 20-40 min easy.

Tues: Maintenance run

Optional second run of 20-40 min easy.

Wed: 4 x 1600 at 5k or 5-8 x 600’s at 3k

Second run of 20-40 min easy

Thur: Hilly longer run at strong pace on up-hills and final stages of run. (12-15% of weekly mileage)

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: Ovett tempo or 5-6 x 1600’s at 10k.

Optional second run of 20-40 min easy.

Substitute race for workout if desired. Races during this stage should be CONTROLLED and focus on specific strategy!

Easy week: 3/19-3/25:

- Goal of easy weeks are to feel fresh and rested by week’s end. Second runs for the day are optional. All other runs should be cut by 15-20% as well.

-Easy week preceds races. Goal is to have a positive racing experience.

Supplemental Training (optional)

Sun:

Mon: Form/speed and/or hurdle drills

Tues: Weights (circuit training, yoga or pilates)

Wed:

Thur: Massage after run.

Fri: Weights (circuit training, yoga or pilates)

Sat:

Races

-Cuesta All Comers (optional)

-Winter XC Nats (optional)

-Poly Invite: 1500

-Stanford Invite: 5k

-Houlihans 12k (roads)

Race Specific Period (12 weeks 3/26-4/22 and 4/23-5/20 and 5/20-USATF’s). 80-90% weekly mileage

-Training goals: Time to push the envelope by incorporating race specific workouts. Time to get ready mentally and physically for the Championship season.

-Weekly mileage drops slightly as the weekend long run becomes shorter and the mid week long run is dropped from the program.

-Warm-up A and B are incorporated.

-Most ancillary training is dropped.

Areas of Training Emphasis (in order or priority)

-Races

-VO2max race specific intervals

-Short intervals at approx 1500 effort

-Workout paces based on race goals

Weekly Training Schedule 3/26-4/22. This will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis: 80-90% weekly mileage

Sun: Easier long run (15-20% of weekly mileage)

Mon: 300-400’s at 1500 or easy recovery run + 6-8 x 200 cutdowns

Optional second run of 20-40 min easy.

Tues: Maintenance run (50-70 min)

Optional second run of 20-40 min easy.

Wed: 4-6 x 800’s at 3k or 3-4 x 1600 in/outs at 5k

Second run of 20-40 min easy

Thur: Maintenance run (40-60 min)

Optional second run of 20-40 min easy.

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: Race. If no race then 4-5 x 2k at 10k or 2 x 800 at 5k/3-4 mi tempo/2 x 800 at 5k.

Optional second run of 20-40 min easy.

Races during this stage should be to compete and kick butt.

Weekly Training Schedule 4/23-Cardinal. This will likely change in terms of what workouts are scheduled on specific days. This is listed as is to show the difference in training emphasis: 80-90% weekly mileage.

Sun: Optional easier long run (15-20% of weekly mileage)

Mon: 200-300 acceleration or 6-8 x 400 at 1500

Optional second run of 20-40 min easy.

Tues: Maintenance run (50-70 min)

Optional second run of 20-40 min easy.

Wed: 3-5 x 600 at 1500/100 jog/300 at better than 1500 or 4-6 x 800 cutdowns ie 2:10, 08. 06, 04,, 02, 00

Second run of 20-40 min easy

Thur: Maintenance run (40-60 min)

Optional second run of 20-40 min easy.

Fri: Easy recovery day of 30-40 min easy or day off.

Optional second run of 20-40 min easy.

Sat: Race. If no race then race simulation type workout ie 2 x 3200 or 4 x 1600 in/outs or 70/90’s or 30/40’s.

Optional second run of 20-40 min easy.

Races during this stage should be to compete and kick butt.

Note: After your key 5k or 10k at Mt Sac or Cardinal it is advised that you take the following 2-3 weeks immediately after the event and run some vanilla plain higher mileage weeks to mentally and physically recharge the cells for Nationals. Just 2-3 weeks of training at a pace you find non-stressful to get your legs back. After this 2 week period we’ll transition you back into a routine and get you ready to roll at USATF’s.

Potential Races: Key events bold

-1500 at Oxy if pointing towards Cardinal

-5k/10k at Mt Sac IF Cardinal isn’t likely

-Big Sur 5k (roads)

-Cardinal

-Bay to Breakers Pede

-Memorial Weekend 10k Marin (roads)

-Shriners 8k (roads)

-6/26: USATF National champs, Indy.

Joe, after all of the info you've posted here I owe you more than just one. Thanks.

Aaron

Joe,

I e-mailed you back as well. But I also wanted to say thank you. You are extremely helpful to those of us here who are less knowledgeable. It is very much appreciated.

Hi Joe:

What is Ovett Tempo?

Thanks!

Joe - For this post, I'd say a case of Sierra Nevada's finest is in order. Tell Frankie to cover it. Check is in the mail!