Pro Team Training Schedule Archive
Do NOT run the same direction on the track for every workout!!! You will destroy your ankles.
Only wear your spikes for Races and the fastest Speed Workouts.
This is a snapshot of the 1st 4-7 weeks of the 2023-2024 season, as of 13Aug2023. We tweaked some workouts, added to the 5x1600s on Mondays, and added about 20K per week compared to previous years. We started on Week 50. Fridah is tired and the guys are still failing to follow the rest details between reps accurately (they may be taking 2-4x the rest period). Sundays are still off. We are basically putting 65-80 miles into a 6 day period. Long run is already up to 25K weekly. We eased up the 800m repreats in Week 5 to save some energy for the rest of the endurance workouts.
Week 42
(season ends about 1July2024 - Olympic Year!, started about 15Jul2023)
Monday: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats (try not to run the same direction on the track for every rep):
5:12 (78s per 400m) for Fridah.
5:12 (78s per 400m) for Moses
4:36 (69s per 400m) for Paul
4:52 (73 per lap) for Meritei
4 reps for all of you
50 second rest between each of the 5 reps. Do NOT take longer rests!
20 minute walking rest
1600m Repeats again (try not to run the same direction on the track for every rep):
5:20 (80 per lap) for Fridah
5:20 (80 per lap) for Moses
4:44 (71 per lap) for Paul
5:00 (75 per lap) for Meritei
3 reps for all of you
2K cool SLOW jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday: Goal: EASY DAY!
Morning:
Fridah: 18K EASY (4:20-4:30 / K)
Moses: 15K EASY (4:50-5:10 / K)
Paul, Meritei 19K EASY (4:10-4:20K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
10K EASY. SLOW and peaceful.
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday: 800m Repeats
30 minutes of easy warm-up;
1600m jog @ 7:00
Fridah: 5 x 800m @ 2:24 per rep. Rest between each is 15 second walk, 1:50 SLOW jog, 15 second walk
Paul: 5 x 800m @ 2:06 per rep. Rest between each is 15 second walk, 1:40 SLOW jog, 15 second walk
Moses: 5 x 800m @ 2:24 per rep. Rest between each is 15 second walk, 1:50 SLOW jog, 15 second walk
Meritei: 5 x 800m @ 2:13 per rep. Rest between each is 15 second walk, 1:45 SLOW jog, 15 second walk
5K SLOW jog.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
12K SLOW jog
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday: Goal: EASY SLOW DAY!
Fridah: 18K EASY (4:30-4:50 / K)
Moses: 12K EASY (4:30-4:50 / K)
Paul, Meritei 18K EASY (4:15-4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
8K EASY
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Watch the Hill Sprints Video - do it correctly!
4 x 20 second STEEP HILL SPRINTS (Training Shoes Only)
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
4 x 17 second long bounds (watch the video)
4 x 17 second high bounds (watch the video)
3-5 minutes rest between all bounds
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
10K RUN. Pace is 4:00-4:20 / K for everyone - find a run with a few hills on it. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday: Goal: Endurance Development
15 minute warm-up time and drills
Fridah: 25K @ 4:00 per K
Moses: 25K @ 4:20 per K
Paul, Meritei: 25K @ 3:30 per K
Saturday Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday: Goal: Recovery. Off. Peace!
Weekly Totals:
Week 50, 50 miles
Week 49, 67 miles
Week 48, 71 miles
Week 43, 71 miles
Week 46
(season ends about 1July2024 - Olympic Year!, started about 15Jul2023)
Monday: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats (try not to run the same direction on the track for every rep):
5:16 (79s per 400m) for Fridah.
5:16 (79s per 400m) for Moses
4:40 (70s per 400m) for Paul
4:56 (74 per lap) for Meritei
4 reps for all of you
50 second rest between each of the 5 reps. Do NOT take longer rests!
20 minute walking rest
1600m Repeats again (try not to run the same direction on the track for every rep):
5:24 (81 per lap) for Fridah
5:24 (81 per lap) for Moses
4:48 (72 per lap) for Paul
5:04 (76 per lap) for Meritei
3 reps for all of you
2K cool SLOW jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday: Goal: EASY DAY!
Morning:
Fridah: 16K EASY (4:20-4:30 / K)
Moses: 13K EASY (4:50-5:10 / K)
Paul, Meritei 17K EASY (4:10-4:20K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
8K EASY
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday: 800m Repeats
30 minutes of easy warm-up;
1600m jog @ 7:00
Fridah: 5 x 800m @ 2:24 per rep. Rest between each is 15 second walk, 1:50 SLOW jog, 15 second walk
Paul: 5 x 800m @ 2:06 per rep. Rest between each is 15 second walk, 1:40 SLOW jog, 15 second walk
Moses: 5 x 800m @ 2:24 per rep. Rest between each is 15 second walk, 1:50 SLOW jog, 15 second walk
Meritei: 5 x 800m @ 2:13 per rep. Rest between each is 15 second walk, 1:45 SLOW jog, 15 second walk
5K SLOW jog.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
10K SLOW jog
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday: Goal: EASY SLOW DAY!
Fridah: 18K EASY (4:30-4:50 / K)
Moses: 12K EASY (4:30-4:50 / K)
Paul, Meritei 18K EASY (4:15-4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
8K EASY
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Watch the Hill Sprints Video - do it correctly!
4 x 17 second STEEP HILL SPRINTS (Training Shoes Only)
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
4 x 15 second long bounds (watch the video)
4 x 15 second high bounds (watch the video)
3-5 minutes rest between all bounds
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
10K RUN. Pace is 4:00-4:20 / K for everyone - find a run with a few hills on it. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday: Goal: Endurance Development
15 minute warm-up time and drills
Fridah: 25K @ 4:10 per K
Moses: 25K @ 4:30 per K
Paul, Meritei: 25K @ 3:40 per K
Saturday Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday: Goal: Recovery. Off. Peace!
Weekly Totals:
Week 50, 50 miles
Week 49, 67 miles
Week 48, 71 miles
Peak 2: 22-24 Jun, 5000m
9 July: 10K Race
If very hot, do not warm up very much. Stay cool as long as possible. Stay inside or in the shade. Ice packs on back of neck if possible.
You have hydrated very well for 4 days. Have some water or sports drink, but NOT too much. You are fine.
Saturday, 8July: Pre-race: 10 minute EASY jog. Good Sprint drills x 7 minutes. 2 x 200 @ 32, 3 minute walking rest between each. Stretching and rolling. No core work.
Hydrate very well all day.
Friday, 7July: Pre-race: 20 minute easy jog. 2 x 800m at 2:28 per 800m pace. 3 minute walking rest between each. Stretching and rolling. 5 minutes of core work.
Hydrate very well
Thursday, 6July: 20-30 minutes easy jog, depending how you feel. 10 minutes of good sprint drills. Stretching and rolling. 5 minutes of core work.
Hydrate very well
Wednesday, 5July: Day 2. EASY! 10 minutes of core work.
Hydrate very well
Tuesday, 4July: 3K Test. 8:54 at 5100’ elevation.
Monday, 3July: 800m Test. 2:02 at 5100’ elevation. Solo effort.
18Jun-2July was impacted by molar extraction and AK Nationals 10K.
17June (Saturday): Molar extraction!
16June: Day 4 Recovery
15June: Day 4 Recovery
14June: 2 x 1600 w/ 50 second rest. 4:46, 4:00. 3 minutes rest. 600m all-out: 1:27
Core Work: 10 minute session, 5 days per week.
Day 1: Olympic Challenge Day. Spikes on LAST rep ONLY. Training shoes on all other reps.
Version 1: 70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
4 x 400m; 1st rep starts at 10:00am, 2nd rep starts at 10:03am, 10:06am, 10:09am. We want a MAXIMUM effort.. Don’t be weak - you are WORLD-CLASS ATHLETES!!
1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 10 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Version 2: 70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
4 x 300m; 1st rep starts at 10:00am, 2nd rep starts at 10:10am, 10:20am, 10:30am. We want a MAXIMUM effort.. Don’t be weak - you are WORLD-CLASS ATHLETES!!
1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 10 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Version 3: Time Trial. We will have a track meet or time trial test for ONE of these events: 300m, 400m, 500m, 600m, 700m, 1500m, 1600, 3000m, or 5000m. Find pacers or friends to race you! We only test one of the events - you will not run each of the events listed above :)
70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
After time trial race: 1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 10 minutes in afternoon
Afternoon recovery jog: Fridah 6K very EASY
Version 4: Death Sprint 1K Hill.
70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
After time trial race: 1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 10 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Day 2: Recovery;
Fridah: 9K easy run. 20 minutes of easy drills. 10 minutes of core work.
Foam roller x 10-15 minutes.
You can walk some of this if needed. No problem.
Day 3: Endurance Work
Version 1: 30 minute warm-up. 2x1600m, 50 second rest between each. Fridah: 4:48 (72 per lap).
6K EASY jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. No core work.
Afternoon: Alex 5K easy jog, Fridah 6K easy jog
Version 2: 30 minute warm-up. 1x1600m, 50 second rest between each. 3 x 800m, 2:00 walking rest between each. Fridah: 4:48 (72 per lap). 2:14 (67 per lap)
6K EASY jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. No core work.
Fridah 6K easy jog
Version 3: Long Run. 20 minute warm-up. Fridah: 15K (3:28 per K)
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Day 4: Preparation Day
15 minute warm-up
25 minutes of EXCELLENT sprint drills.
Fridah 8K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. 10 minutes of core work.
Wed, 10May:
Day 3, Version 1: 30 minute warm-up. 2x1600m, 50 second rest between each. Alex: 4:40 (70 per lap). Fridah: 4:48 (72 per lap).
6K EASY jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. No core work.
Fridah 4K easy jog
Thur, 11 May:
Day 4: Preparation Day
15 minute warm-up
25 minutes of EXCELLENT sprint drills.
Fridah 8K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Fri, 12May:
Version 3: Long Run. 20 minute warm-up. Fridah: 15K (3:28 per K)
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Sat, 13 May:
Day 4: Preparation Day
15 minute warm-up
25 minutes of EXCELLENT sprint drills.
Fridah 8K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Sunday, 14 May:
Day 4: Preparation Day
15 minute warm-up
15 minutes of EXCELLENT sprint drills.
Fridah 5K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Mon, 15 May:
Day 1, Version 3: Time Trial. 3000m Test,Find pacers or friends to race you! New Personal Record, please!
70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
3K Race - Olympic Effort: Try to hit 2:55 pace or FASTER for 1K, 5:40 for 2K, then attack 3rd K with Olympic effort! 8:30-8:45 for 3K seems very possible for you, maybe faster. ATTACK! FASTER is BETTER! Max effort!
After time trial race: 1200m of slow walk recovery. 5 minutes of Plyo work
4K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work in afternoon
Afternoon recovery jog: Fridah 3K very EASY
Tue, 16May:
Day 2: Recovery;
Fridah: 9K easy run. 20 minutes of easy drills.
Foam roller x 10-15 minutes.
You can walk some of this if needed. No problem
Wed, 17 May:
Day 4: Preparation Day
15 minute warm-up
15 minutes of EXCELLENT sprint drills.
Fridah 12K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Thur, 18 May:
Day 1, Version 4: Death Sprint 1K Hill. New Hill Sprint Record, please
70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
1K Hill Sprint. ATTACK! After time trial race: 1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 25 minutes in afternoon
Afternoon recovery jog: Fridah 6K very EASY, some walking okay
Fri, 19 May:
Day 2: Recovery;
Fridah: 9K easy run. 20 minutes of easy drills.
Foam roller x 10-15 minutes.
You can walk some of this if needed. No problem
Saturday, 20May:
Day 4: Preparation Day
15 minute warm-up
15 minutes of EXCELLENT sprint drills.
Fridah 12K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Sun, 21 May:
Day 3: Endurance Work - you can do this on roads near home.
Version 1: 30 minute warm-up. 2x1600m @ 5K Race Pace, 50 second rest between each. Fridah: 4:48 (72 per lap).
2K EASY jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Afternoon: Fridah 6K easy jog
Monday, 22May:
Day 4: Preparation Day
15 minute warm-up
15 minutes of EXCELLENT sprint drills.
Fridah 12K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Tue, 23 May:
Day 1, Version 2 (Race Week): 70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
3 x 300m @ 98% effort:; 1st rep starts at 10:00am, 2nd rep starts at 10:10am, 10:20am. We want a strong effort, NOT maximum effort.
Goal time should be 42.0 - 42.5 seconds each. NOT a max sprint. Just very fast!
1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 25 minutes in afternoon
Afternoon recovery jog: Fridah 6K very EASY
Wed, 24May:
Day 4: Preparation Day
15 minute warm-up
15 minutes of EXCELLENT sprint drills.
Fridah 10K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes.
Thursday, 25May
Pre-Race Preparation:
10 minutes EASY Drills. 1K jog.
Goal: Learn you 5K starting pace.
100m @ 18 x 2 reps. No faster! Walking Rest.
200m @ 36. No faster! Walking Rest.
100m @ 18 x 1 rep. No faster! Walking Rest.
10 minutes of excellent Sprint Drills.
400m jog
Eating, Stretching, and rolling after workout.
Friday, 26May: Race Day? 3rd place
Saturday: Back to rotations
2023 Early Season Speed Endurance Development (mid January - mid April)
Ease into the high speed workouts. 92%, 95%, 97%, 99%, etc.. Plenty of time to transition.
Day 1: Olympic Challenge Day. Spikes on LAST rep ONLY. Training shoes on all other reps.
Version 1: 70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
6 x 400m; 1st rep starts at 10:00am, 2nd rep starts at 10:04am, 10:08am, 10:12am, 10:16am, 10:20am. We want a strong effort… NOT death effort in February. Don’t be weak - you are WORLD-CLASS ATHLETES!!
1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 25 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Version 2: 70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
5 x 300m; 1st rep starts at 10:00am, 2nd rep starts at 10:10am, 10:20am, 10:30am. We want a strong effort… NOT death effort in February.
1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 25 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Version 3: Time Trial. We will have a track meet or time trial test for ONE of these events: 300m, 400m, 500m, 600m, 700m, 1500m, 1600, 3000m, or 5000m. Find pacers or friends to race you! We only test one of the events - you will not run each of the events listed above :)
70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
After time trial race: 1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 25 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Version 4: Death Sprint 1K Hill. Started in late March.
70 minute pre-race warm-up; EXACTLY the warm-up you will do before the Kenyan Championships.
After time trial race: 1200m of slow walk recovery. 5 minutes of Plyo work
3K SLOW jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes
Core work x 25 minutes in afternoon
Afternoon recovery jog: Alex 4K, Fridah 6K very EASY
Day 2: Recovery;
Alex: 10K easy run. 20 minutes of easy drills. 33 minutes of core work.
Fridah: 12K easy run. 20 minutes of easy drills. 33 minutes of core work.
Foam roller x 10-15 minutes.
You can walk some of this if needed. No problem.
Day 3: Endurance Work
Version 1: 30 minute warm-up. 3x1600m, 50 second rest between each. Alex: 4:48 (72 per lap). Fridah: 5:04 (76 per lap).
6K EASY jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. No core work.
Afternoon: Alex 5K easy jog, Fridah 10K easy jog
Version 2: 30 minute warm-up. 2x1600m, 50 second rest between each. 4 x 800m, 2:00 walking rest between each. Alex: 4:48 (72 per lap), and 2:08 (64 per lap). Fridah: 5:04 (76 per lap). 2:20 (70 per lap)
6K EASY jog. Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. No core work.
Afternoon: Alex 5K easy jog, Fridah 10K easy jog
Version 3: Long Run. 20 minute warm-up. Alex: 15K (4:00 per K). Fridah: 20K (3:40 per K)
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. No core work.
Day 4: Preparation Day
15 minute warm-up
25 minutes of EXCELLENT sprint drills.
Alex: 8K EASY, Fridah 8K EASY
Eat food immediately after run, Stretching x 20 minutes, foam rolling x 15 minutes. 25 minutes of core work.
January 2023 Schedule.
Monday: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Monday Sprint Workout:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
Monday Endurance Workout: (Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Alex: 1600m x 4: Goal time is 4:56. 50 second rest between each.
Fridah: 1600m x 5: Goal pace is 5:12 for each rep (78 seconds per lap). 50 second rest between each.
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday: Goal: EASY DAY!
A: 10K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 7 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday: Goal: Aerobic Power Development. 800m Repeats
35 minutes of pre-meet warm-up;
800m Repeats
Alex: 2:16. (68ss per lap). 6 Reps
Fridah: 2:22.0. (71s per lap). 6 Reps. Try not to run the same direction for every rep.
Rest between each rep is: 15 second walk, 1:50 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday: Goal: EASY DAY!
15K EASY - 4:30 / K
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
Core Work as a team. 33 minutes. Follow the website examples.
Friday: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 40 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This is NOT SLOW!!!
High Bounds: 3 x 24 second
Long Bounds: 3 x 24 second
These are done at 400m race pace effort. NOT SLOW.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday: Goal: Endurance Development
15 minute warm-up time and drills
21K: Fridah 3:45 pace / K,
20K: Alex: 4:00,
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible! 10 minute rest.
Sit-up Test. 3 Minute Test. 120 is the long-term goal.
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 10 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, Goal: Recovery. Off
September 2022 Schedule. Weeks 11-15. We make a few small changes each week.
Monday: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Monday Sprint Workout:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
Monday Endurance Workout: (Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m / 2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Alex: 1600m x 5: Goal time is 5:12. 50 second rest between each.
Fridah: 2000m x 5: Goal pace is 6:50 for each rep. 50 second rest between each.
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday: Goal: EASY DAY!
A: 10K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday: 1000m Repeats
35 minutes of pre-meet warm-up;
1000m Repeats
Alex: 3:02 / per K pace. (73s per lap). 5 Reps
Fridah: 3:02 / per K pace. (73s per lap). 5 Reps
Rest between each rep is: 15 second walk, 2:30 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday: Goal: EASY DAY!
15K EASY - 4:30 / K
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
Core Work as a team. 33 minutes. Follow the website examples.
Friday: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 23 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This is NOT SLOW!!!
High Bounds: 3 x 19 second
Long Bounds: 3 x 19 second
These are done at 400m race pace effort. NOT SLOW.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday: Goal: Endurance Development
15 minute warm-up time and drills
22K: Fridah 3:50,
20K: Alex: 4:00,
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible! 10 minute rest.
Sit-up Test. 3 Minute Test. 120 is the long-term goal.
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, Goal: Recovery. Off
August 2022 Schedule. Weeks 6-10. We make a few small changes each week.
Monday: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Monday Sprint Workout:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
Monday Endurance Workout: (Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m / 2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Alex: 1600m x 5: Goal time is 5:12. 50 second rest between each.
Fridah: 2000m x 5: Goal pace is 6:55 for each rep. 50 second rest between each.
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday: Goal: EASY DAY!
A: 10K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday: 1000m Repeats
35 minutes of pre-meet warm-up;
1000m Repeats
Alex: 3:02 / per K pace. (73s per lap). 5 Reps
Fridah: 3:02 / per K pace. (73s per lap). 5 Reps
Rest between each rep is: 15 second walk, 2:30 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday: Goal: EASY DAY!
15K EASY - 4:30 / K
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
Core Work as a team. 33 minutes. Follow the website examples.
Friday: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 19 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This is NOT SLOW!!!
High Bounds: 3 x 19 second
Long Bounds: 3 x 19 second
These are done at 400m race pace effort. NOT SLOW.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday: Goal: Endurance Development
15 minute warm-up time and drills
22K: Fridah 3:50,
20K: Alex: 4:00,
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible! 10 minute rest.
Sit-up Test. 3 Minute Test. 120 is the long-term goal.
Sprint Drills x 30 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
This workout includes 5 minutes of Plyo.
The goal is quality. I do NOT want you exhausted. Work on technique.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, Goal: Recovery. Off
July 2022 Baseline Schedule. We make a few small changes each week.
Monday, July 4: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 5:16 for Alex and Fridah. 4 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, July 5th: Goal: EASY DAY!
A: 10K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, July 6th: 1000m Repeats
35 minutes of pre-meet warm-up;
1000m Repeats
Alex: 3:07 / per K pace. (75s per lap). 4 Reps
Fridah: 3:07 / per K pace. (75s per lap). 4 Reps
Rest between each rep is: 15 second walk, 2:30 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, July 7th: Goal: EASY DAY!
15K EASY - 4:30 / K
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, July 8th: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 13 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This is NOT SLOW!!!
High Bounds: 4 x 13 second
Long Bounds: 4 x 13 second
These are done at 400m race pace effort. NOT SLOW.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, July 9th: Goal: Endurance Development
15 minute warm-up time and drills
22K: Fridah 3:50,
20K: Alex: 4:00,
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible! 10 minute rest.
Sit-up Test. 3 Minute Test. 120 is the long-term goal.
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, Goal: Recovery. Off
2021-22 Season Notes
February 19th: 3K warm up and drills. 6x800m (2:07 for Francis; 2:11 for Alex; 2:25 for Fridah). 2:20 minute SLOW jogging rest between each rep. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
February 20th: 30 minute walk.
February 21st: Speed. 65 minute pre race warm-up;
Very PAINFUL day. Start each rep every 8th minute. Training shoes.
Example:
10:00am - 500m (65-67 seconds)
10:08am - 500m (67-69 seconds)
10:16am - 500m (69-71 seconds)
10:24am - 300m (39-40 seconds)
Run each rep VERY FAST. Do NOT start out slow on Rep #1. If you die at the end, no problem.
February 22nd: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 23rd: 15K long run; (Francis - 3:25 / K), (Alex - 3:45 / K), Fridah (3:35 / K). Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Drills x 20 minutes.
February 24th: 8K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 25th: Pre Race Warm-up; Speed 1 Workout; 3K cool down. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 26th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 27th: 1200m x 5. Francis 3:30, Alex 3:40, Fridah 3:58. 50 second rest between each rep. 3K jog when finished.
Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
February 28th: 8K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
March 1st: Pre Race Warm-up; Speed 2 Workout; 3K cool down. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
March 2nd: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
March 3rd: 3K warm up and drills. 6x800m (2:07 for Francis; 2:11 for Alex; 2:25 for Fridah). 2:20 minute SLOW jogging rest between each rep. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
March 4th: 30 minute walk. 10 minute slow jog. Sprint Technique Drills x 25 minutes in afternoon.
March 5th: Pre Race Warm-up x 65 minutes. 400m RACE. FULL SPEED in SPIKES. Rubber track. Men - hire a pacer. If pacer is a slower guy, start him 15m ahead of you in lane 1 so you can chase him. I want a very FAST start and strong effort. Video this race please.
March 6th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
March 7th: 15K long run; (Francis - 3:25 / K), (Alex - 3:45 / K), Fridah (3:35 / K). Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Drills x 20 minutes.
March 8th: 6x800s at 3K race pace. 2:00 jog recovery.
Speed Week Early Phase
February 7th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
February 8th: Speed 1. 3K jog when finished. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 9th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 10th: 1200m x 5. Francis 3:30, Alex 3:40, Fridah 3:58. 50 second rest between each rep. 3K jog when finished.
Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
February 11th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 12th: Speed 2, 3K jog when finished. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 13th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.Sprint Technique Drills x 25 minutes in afternoon.
February 14th: 10K. 3:25 / K Francis, 3:45 / K Alex, 3:40 / K Fridah,
Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 15th: 8K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes.
February 16th: Pre Race Warm-up x 60 minutes; 500m Race. BEST TIME POSSIBLE! We need your best efforts! 3K jog when finished. Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: 2K slow jog. Core Work x 33 minutes.
February 17th: 12K EASY (4:20-4:30 / K), Stretching immediately after run x 20 minutes, Foam Rolling immediately after stretching x 20 minutes. Afternoon: Core Work x 33 minutes. Sprint Technique Drills x 25 minutes in afternoon.
Week 17 of 29: January 31st - February 6th
(AK Championships on 29Apr2022)
Monday, January 31st: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 50m races (spikes okay): 10m jog, 20m acceleration, 50m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 50m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 4:44 (71s per 400m lap) for Francis. 5 Reps
Goal time is 4:56 (74s per 400m lap) pace for Alex. 4 Reps
Goal Time is 5:16 (79s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, February 1st: Goal: EASY DAY!
Alex: 10K EASY (4:30 / K)
Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, February 2nd: 800m Repeats
60-70 minutes of pre-meet warm-up;
800m Repeats
All 4 men run these TOGETHER!
Francis: 2:10 for each 800m. 8 Reps
Alex: 2:22 for each rep. 8 reps.
Fridah: 2:32 for each 800m (76s per lap). 8 Reps
Rest between each Rep is 15 second walk, 1:30 SLOW jog slow jog, 15 second walk.
There is only 2:00 total time between each rep. If we are taking 2:05 we are FAILING.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, February 3rd: Goal: EASY DAY!
Alex: 10K EASY (4:30 / K)
Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, February 4th: Goal:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 37 second STEEP HILL SPRINTS (Training Shoes Only).
FRIDAH run FASTER!!! This is FULL SPEED for you!!!
Alex, Masindet, Francis: Very FAST.
High Bounds: 4 x 24 seconds
Long Bounds: 4 x 24 seconds
6 minute walking rest between each one;
You may want some food snacks during this workout - no problem. This workout will take a long time to complete.
3K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
5K SLOW jog
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Saturday, February 5th: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 20K @ 4:00 / K
Francis: 20K @ 3:40 / K
Fridah: 22K @ 3:45 / K
Afternoon / Evening After Race:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, February 6th: Goal: Recovery. Off
Week 15 of 29: January 17-23rd
(season ends on 29Apr2022)
Monday, January 17th: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 50m races (spikes okay): 10m jog, 20m acceleration, 50m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 50m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 4:44 (71s per 400m lap) for Francis. 5 Reps
Goal time is 4:56 (74s per 400m lap) pace for Alex. 4 Reps
Goal Time is 5:16 (79s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, January 18th: Goal: EASY DAY!
Alex: 10K EASY (4:30 / K)
Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, January 19th: 800m Repeats
60-70 minutes of pre-meet warm-up;
800m Repeats
All 4 men run these TOGETHER!
Francis: 2:10 for each 800m. 8 Reps
Alex: 2:22 for each rep. 8 reps.
Fridah: 2:32 for each 800m (76s per lap). 8 Reps
Rest between each Rep is 15 second walk, 1:30 SLOW jog slow jog, 15 second walk.
There is only 2:00 total time between each rep. If we are taking 2:05 we are FAILING.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, January 20th: Goal: EASY DAY!
Alex: 10K EASY (4:30 / K)
Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, January 21st: Goal:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 37 second STEEP HILL SPRINTS (Training Shoes Only).
FRIDAH run FASTER!!! This is FULL SPEED for you!!!
Alex, Masindet, Francis: Very FAST.
High Bounds: 4 x 24 seconds
Long Bounds: 4 x 24 seconds
6 minute walking rest between each one;
You may want some food snacks during this workout - no problem. This workout will take a long time to complete.
3K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
5K SLOW jog
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Saturday, January 22nd: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 20K @ 4:00 / K
Francis: 20K @ 3:40 / K
Fridah: 22K @ 3:45 / K
Afternoon / Evening After Race:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, January 23rd: Goal: Recovery. Off
Week 14 of 29: January 10-16th
(season ends on 29Apr2022)
Monday, January 10th: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 50m races (spikes okay): 10m jog, 20m acceleration, 50m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 50m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 4:44 (71s per 400m lap) for Francis. 5 Reps
Goal time is 4:56 (74s per 400m lap) pace for Alex. 4 Reps
Goal Time is 5:16 (79s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, January 11th: Goal: EASY DAY!
Alex: 10K EASY (4:30 / K)
Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, January 12th: 800m Repeats
60-70 minutes of pre-meet warm-up;
800m Repeats
All 4 men run these TOGETHER!
Francis: 2:10 for each 800m. 8 Reps
Alex: 2:19 for each rep. 8 reps.
Fridah: 2:32 for each 800m (76s per lap). 8 Reps
Rest between each Rep is 15 second walk, 1:30 SLOW jog slow jog, 15 second walk.
There is only 2:00 total time between each rep. If we are taking 2:05 we are FAILING.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, January 13th: Goal: EASY DAY!
Alex: 10K EASY (4:30 / K)
Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, January 14th: Goal:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 35 second STEEP HILL SPRINTS (Training Shoes Only).
FRIDAH run FASTER!!! This is FULL SPEED for you!!!
Alex, Masindet, Francis: Very FAST.
High Bounds: 4 x 22 seconds
Long Bounds: 4 x 22 seconds
6 minute walking rest between each one;
You may want some food snacks during this workout - no problem. This workout will take a long time to complete.
3K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
5K SLOW jog
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Saturday, January 15th: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 20K @ 4:00 / K
Francis: 20K @ 3:40 / K
Fridah: 22K @ 3:45 / K
Afternoon / Evening After Race:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, January 16th: Goal: Recovery. OffWeek 13 of 29: January 3-9th
(season ends on 29Apr2022)
The week Paul and Masindet were removed from the team
Monday, January 3rd: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 50m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 50m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:05 (73s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:28 (78s per 400m lap) pace for Alex. 4 Reps
Goal Time is 6:40 (80s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, January 4th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:35-4:40 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, January 5th: 800m Repeats
60-70 minutes of pre-meet warm-up;
800m Repeats
All 4 men run these TOGETHER! P & M: 8 reps. Fr: 7 Reps. Al 6 Reps.
Paul and Masindet: 2:10 for each 800m (65 per lap). 8 Reps
Francis: 2:10 for each 800m. 7 Reps
Alex: 2:10 for each rep. 6 reps.
Fridah: 2:30 for each 800m (75s per lap). 7 Reps
Rest between each Rep is 15 second walk, 1:30 SLOW jog slow jog, 15 second walk.
There is only 2:00 total time between each rep. If we are taking 2:05 we are FAILING.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, January 6th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, January 7th: Goal:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 32 second STEEP HILL SPRINTS (Training Shoes Only).
FRIDAH and Paul run FASTER!!! This is FULL SPEED for you!!!
Alex, Masindet, Francis: Very FAST.
High Bounds: 4 x 22 seconds
Long Bounds: 4 x 22 seconds
6 minute walking rest between each one;
You may want some food snacks during this workout - no problem. This workout will take a long time to complete.
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
5K SLOW jog
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Saturday, January 8th: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 20K @ 4:00 / K
Paul, Masindet, Francis: 25K @ 3:40 / K… FRANCIS - do NOT run slower than 3:40 / K!!!
Fridah: 22K @ 3:45 / K
Afternoon / Evening After Race:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, January 9th: Goal: Recovery. Off
Weeks 11 & 12:
Holiday Schedule: December 20th - January 2nd
December 20th Monday: 500m race. Do your best. 50-70 minute pre-race warm-up. I want the men very close to 60-62 seconds. Fridah close to 76-77 seconds. VERY FAST!!! Please film the entire race. Start at the 100m starting line. The video will be on our website - do NOT start until the film is ready to go!!
For the holiday period, please complete each week:
1) 2 days OFF per week. No running! Rest your mind and legs.
2) Hill sprints and bounding. 5 x 27 seconds. 4 x 20 seconds high bounds and long bounds.
3) 5 x 2K workout. Same pace and rest as your previous Monday, December 13th workout.
4) 1200m repeats. Same pace and rest as your previous Wednesday, December 15th workout.
5) Long Run: 20K. Pace is 3:40-4:10… your choice.
6) 1 very EASY day: 5-12K. 4:45 pace per K. Rest your mind and legs!!
Enjoy some extra rest and time with family.
Week 10 of 29: December 13th - 19th
(season ends on 29Apr2022)
Monday, December 13th: 2 Workouts in the morning (about a 4 hour session).
Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:10 (74s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:28 (78s per 400m lap) pace for Alex. 4 Reps
Goal Time is 6:40 (80s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, December 14th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:35-4:40 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, December 15th: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 25 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This is NOT SLOW!!!
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
High Bounds: 4 x 18 second
Long Bounds: 4 x 18 second
6 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session: No running
8K in 33:00
Core Work as a team. 33 minutes. Follow the website examples.
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, December 16th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, December 17th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 10K EASY (4:30 / K)
Fridah: 10K EASY (4:30 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, December 18th: Goal: XC Relay Race: 4 x 2K for Men; Individual Race for Fridah
If you are not able to make it to the race I want to see 500m race for time. Faster than 62.5 for men; 76.0 for Fridah.
Afternoon / Evening After Race:
5K Easy jog
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, December 19th: Goal: Recovery. Off
Week 9 of 29: December 6-12th
(season ends on 29Apr2022)
Monday, December 6th: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:10 (74s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:28 (78s per 400m lap) pace for Alex. 4 Reps
Goal Time is 6:40 (80s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, December 7th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:35-4:40 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, December 8th: 1200m Repeats
60-70 minutes of pre-meet warm-up;
1200m Repeats
Paul, Masindet 3:21 for each1200 (67s per lap). 5 Reps
Francis: 3:27 for each 1200 (69s per lap). 5 Reps
Fridah: 3:54 for each 1200m (78s per lap). 5 Reps
P, M, F: Rest between each 1200m rep is 15 second walk, 2:45 slow jog, 15 second walk.
1000m Repeats
Alex: 3:00 / K pace (74s per lap). 6 Reps
A: Rest between each rep is: 15 second walk, 2:15 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, December 9th: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, December 10th: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 23 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This isNOT SLOW!!!
High Bounds: 4 x 16 second
Long Bounds: 4 x 16 second
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session: No running
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, December 11th: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 20K @ 4:00 / K
Paul, Masindet, Francis: 28K @ 3:50 / K
Fridah: 22K @ 3:40 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, December 12th: Goal: Recovery. Off
Week 8 of 29: November 29 - 5 December
(season ends on 29Apr2022)
Monday, November 29:
Pre Meet Warm-up (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
3000m Test on RUBBER FAST Track. You can hire 2 pacers at $20 each- 1 for Masindet / Paul and 1 for Alex; Make sure the pacers understand the required pacing or it is a waste of team money and effort! If your pacers are too slow - pass them… NO EXCUSES. The pacers must be able to run the pace for 6 laps - or do NOT hire them.
Goal for Paul and Masindet: 8:15-8:20. 2:45 pace for 1K, 5:30 for 2K, 8:15 for 3K; That is 66 per 400m pace - do NOT start out slower than 66-67. Learn your pace! If you fail on your pace it should only be at the end of the race - do NOT allow a QUITTERS ATTITUDE, where you start too slow because of fear. Masindet: 8:02; Paul 8:03
Goal for Francis: 8:29.9. That is 2:50 for 1K, 5:40 for 2K; 8:30 for 3K; That is 68 per 400m pace - do NOT start out slower than 68-69. Learn your pace! If you fail on your pace it should only be at the end of the race - do NOT allow a QUITTERS ATTITUDE, where you start too slow because of fear. Francis 8:19;
Goal for Alex: 8:59.9. That is 3:00 for 1K, 6:00 for 2K; 9:00 for 3K; That is 72 per 400m pace - do NOT start out slower than 72-73. Learn your pace! If you fail on your pace it should only be at the end of the race - do NOT allow a QUITTERS ATTITUDE, where you start too slow because of fear. Alex 9:05
Goal for Fridah: 9:39.9. That is 3:13 for 1K, 6:26 for 2K; 9:39 for 3K; That is 77 per 400m pace - do NOT start out slower than 77-78. Learn your pace! If you fail on your pace it should only be at the end of the race - do NOT allow a QUITTERS ATTITUDE, where you start too slow because of fear.
5K cool down;
Tuesday, November 30: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:35-4:40 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, December 1:
60-70 minutes of pre-meet warm-up;
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:10 (74s per 400m lap) for P, M, and F. 4 Reps
Goal time is 6:23 (77s per 400m lap) pace for Alex. 3 Reps
Goal Time is 6:35 (79s per 400m) for Fridah. 4 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Thursday, December 2: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, December 3: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 23 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This isNOT SLOW!!!
High Bounds: 4 x 18 second
Long Bounds: 4 x 18 second
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, December 4: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 15K @ 3:55 / K
Paul, Masindet, Francis: 22K @ 3:45 / K
Fridah: 18K @ 3:50 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, December 5: Goal: Recovery. Off
Week 7 of 29: November 22-28th
(season ends on 29Apr2022)
Monday, November 22: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:15 (75s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:28 (78s per 400m lap) pace for Alex. 4 Reps
Goal Time is 6:40 (80s per 400m) for Fridah. 5 Reps
3K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, November 23: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:35-4:40 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, November 24: 1000m Repeats
60-70 minutes of pre-meet warm-up;
1000m Repeats
Paul, M, and Francis: 2:50 / K (68s per lap). 6 Reps
Alex: 3:00 / K pace (72s per lap). 6 Reps
Fridah: 3:13 per K pace. (77-78s per lap). 6 Reps
Rest between each rep is: 15 second walk, 2:30 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, November 25: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, November 26: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 21 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This isNOT SLOW!!!
High Bounds: 4 x 16 second
Long Bounds: 4 x 16 second
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, November 27: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 15K @ 4:00 / K
Paul, Masindet, Francis: 22K @ 3:50 / K
Fridah: 18K @ 3:50 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, November 28: Goal: Recovery. Off
Week 6 of 29: November 15-21st
(season ends on 29Apr2022)
Monday, November 15: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part
5-6 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:15 (75s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:35 (79s per 400) pace for Alex. 4 Reps
Goal Time is 6:45 (81s per 400m) for Fridah. 5 Reps
5K cool down JOG when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, November 16: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: 13K EASY (4:35-4:40 / K)Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, November 17: 1000m Repeats
60-70 minutes of pre-meet warm-up;
1000m Repeats
Paul, M, and Francis: 2:50 / K (68s per lap). 6 Reps
Alex: 3:00 / K pace (72s per lap). 6 Reps
Fridah: 3:13 per K pace. (77-78s per lap). 6 Reps
Rest between each rep is: 15 second walk, 2:30 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, November 18: Goal: EASY DAY!
A: 10K EASY (4:40 / K)
Paul, Masindet, Francis: 15K EASY (4:30 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, November 19: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
FILM THIS WORKOUT!!! I want to make sure the speed and technique is good.
5 x 19 second STEEP HILL SPRINTS (Training Shoes Only). FRIDAH run FASTER!!! This isNOT SLOW!!!
High Bounds: 4 x 14 second
Long Bounds: 4 x 14 second
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon / Evening Session:
8K RUN. Pace is 4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, November 20: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 15K @ 4:00 / K
Paul, Masindet, Francis: 22K @ 3:50 / K
Fridah: 18K @ 3:50 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, November 21: Goal: Recovery. Off
Week 5 of 29: November 8-14th
(season ends on 29Apr2022)
Monday, November 8: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
400m Race. I want GREAT times. Dirt Track is fine. Please send me a video of the race. Place clothes or shoes at the start / finish line and MAKE SURE the camera shows me the whole race. I must be able to see the athlete at the start and finish line. Spikes are good for this race. We want to see some 48s - low 49s for the men if the track is safe. We want 59s for Fridah.
5 minute walking rest. 800m slow jog. Easy drills x 10 minutes.
Afternoon Workout:
(Training Shoes ONLY) 2k jog warm-up. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:15 (75s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:35 (79s per 400) pace for Alex. 3 Reps
Goal Time is 6:45 (81s per 400m) for Fridah. 5 Reps
5K cool down jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, November 9: Goal: EASY DAY!
A: 10K EASY (4:45-4:50 / K)
Paul, Masindet, Francis: 13K EASY (4:30-4:35 / K)
Fridah: 13K EASY (4:35-4:40 / K)Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, November 10: 1000m Repeats
60-70 minutes of pre-meet warm-up;
1000m Repeats
Paul, M, and Francis: 2:50 / K (68s per lap). 6 Reps
Alex: 3:00 / K pace (72s per lap). 5 Reps
Fridah: 3:15 per K pace. (78s per lap). 6 Reps
Rest between each rep is: 15 second walk, 3 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, November 11: Goal: EASY DAY!
A: 10K EASY (4:45-4:50 / K)
Paul, Masindet, Francis: 13K EASY (4:30-4:35 / K)
Fridah: No Running
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, November 12: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
Please watch this video so you do the Long Bounds and High Bounds correctly.
5 x 17 second STEEP HILL SPRINTS (Training Shoes Only)
High Bounds: 3 x 12 second
Long Bounds: 3 x 12 second
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
8K RUN. Pace is 3:55 / K for everyone - find a run with a few hills on it. The 8K time should be 31:20-31:40. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, November 13: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 18K @ 3:50 / K
Paul, Masindet, Francis: 18K @ 3:35 / K
Fridah: 18K @ 3:50 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, November 14: Goal: Recovery. Off
Week 4 of 29: November 1 - 7th
(season ends on 29Apr2022)
Monday, November 1: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 30m races (spikes okay): 10m jog, 20m acceleration, 30m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 30m sprint part
5 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
2000m Repeats: 50 second walking rest between each. Do NOT take longer rests!
Goal time is 6:15 (75s per 400m lap) for P, M, and F. 5 Reps
Goal time is 6:35 (79s per 400) pace for Alex. 3 Reps
Goal Time is 6:45 (81s per 400m) for Fridah. 5 Reps
5K cool down jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, November 2: Goal: EASY DAY!
A: 12K EASY (4:45-4:50 / K)
Paul, Masindet, Francis: 15K EASY (4:30-4:35 / K)
Fridah: 15K EASY (4:35-4:40 / K)Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, November 3: 1000m Repeats
60-70 minutes of pre-meet warm-up;
1000m Repeats
Paul, M, and Francis: 2:50 / K (68s per lap). 5 Reps
Alex: 3:00 / K pace (72s per lap). 4 Reps
Fridah: 3:15 per K pace. (78s per lap). 5 Reps
Rest between each rep is: 15 second walk, 3 minute SLOW jog, 15 second walk
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, November 4: Goal: EASY DAY!
A: 12K EASY (4:45-4:50 / K)
Paul, Masindet, Francis: 15K EASY (4:30-4:35 / K)
Fridah: 15K EASY (4:35-4:40 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, November 5: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
6 x 17 second STEEP HILL SPRINTS (Training Shoes Only)
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
8K RUN. Pace is 3:55-3:57 / K for everyone - find a run with a few hills on it. The 8K time should be 31:30-31:50. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, November 6: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 15K @ 4:00-4:05 / K
Paul, Masindet, Francis: 22K @ 3:55-4:00 / K
Fridah: 22K @ 4:10-4:15 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, November 7: Goal: Recovery. Off
Week 3 of 29: October 25-31
(season ends on 29Apr2022)
Monday, October 25: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 30m races (spikes okay): 10m jog, 20m acceleration, 30m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 30m sprint part
5 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1600m Repeats:
Goal time is 4:56 (74s per 400m lap) for men. 5:20 (80s per 400m) for Fridah.
5 reps for P, M, F, and Fridah; 3 reps for Alex
50 second rest between each of the 5 reps. Do NOT take longer rests!
5K cool down jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, October 26: Goal: EASY DAY!
A: 12K EASY (4:50-5:10 / K)
Paul, Masindet, Francis & Fridah: 15K EASY (4:40-4:50 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, October 27: Goal: 3K Test
60-70 minutes of pre-meet warm-up;
3K Race for Time
Paul, M, and Francis: 2:48 / K pace = 8:24 or faster for the race.
Alex: 3:00 / K pace. 9:00 or faster for 3K race.
Fridah: 3:15 per K pace. 9:45 or faster for 3K race.
Professional 3K Race Strategy: Start on your pace. Do NOT speed up and slow down like a crazy person. Make your times for EVERY lap! If my paces are too easy, you can race the last 800m as fast as possible.
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, October 28: Goal: EASY DAY!
A: 12K EASY (4:50-5:10 / K)
Paul, Masindet, Francis & Fridah: 15K EASY (4:40-4:50 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, October 29: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
6 x 15 second STEEP HILL SPRINTS (Training Shoes Only)
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
8K RUN. Pace is 4:00-4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 32:00 - 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, October 30: Goal: Endurance Development
15 minute warm-up time and drills
Alex: 15K @ 4:05-4:10 / K
Paul, Masindet, Francis: 20K @ 4:05-4:10 / K
Fridah: 20K @ 4:30 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, October 31: Goal: Recovery. Off
Week 2: October 18 - 24
Monday, October 18: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 30m races (spikes okay): 10m jog, 20m acceleration, 30m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 30m sprint part
5 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1200m Repeats:
Goal time is 3:42 (74s per 400m lap) for men. 4:00 (80s per 400m) for Fridah. 5 reps
50 second rest between each of the 5 reps
5K cool down jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, October 19: Goal: EASY DAY!
A, F, M: 12K EASY (4:50-5:10 / K)
Paul & Fridah: 15K EASY (4:40-5:00 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, October 20: Goal: Aerobic Power (Early Season Version)
5K warm up jog;
15 minutes of easy drills
4 x 1K (Training Shoes Only)
Paul: 2:50 / K
A, F, M: 2:55/K
Fridah: 3:20 / K
Rest is: 15 second walk, 5 minute SLOW jog (5:00 per K pace), 15 second walk. Then, start the next 1K
Once all 4 reps are finished, 60 second walking rest.
5K cool down jog
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, October 21: Goal: EASY DAY!
A, F, M: 12K EASY (4:50-5:10 / K)
Paul and Fridah: 15K EASY (4:40-5:00 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, October 22: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
6 x 13 second STEEP HILL SPRINTS (Training Shoes Only)
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
8K RUN. Pace is 4:00-4:10 / K for everyone - find a run with a few hills on it. The 8K time should be 32:00 - 33:20. Do NOT run slower!
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, October 23: Goal: Endurance Development
15 minute warm-up time and drills
Alex, Masindet: 15K @ 4:05-4:10 / K
Paul, Francis: 20K @ 4:05-4:10 / K
Fridah: 20K @ 4:30 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, October 24: Goal: Recovery. Off
Week 1: October 11 - 17 2021
Monday, October 11: 2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work
Workout #1:
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
7 x Flying 30m races (spikes okay): 10m jog, 20m acceleration, 30m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 30m sprint part
5 minute walking rest between each one;
800m SLOW JOG when the workout is completed
25 minutes sitting rest when finished with the slow 800m jog
Workout #2:
(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.
1200m Repeats: Goal time is 3:36 (72s per 400m lap) for everybody. 5 reps
50 second rest between each of the 5 reps
5K cool down jog when finished
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session: Core Work as a team. 33 minutes. Follow the website examples.
Tuesday, October 12: Goal: EASY DAY!
A, F, M: 12K EASY (4:50-5:10 / K)
Paul: 15K EASY (4:40-5:00 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Wednesday, October 13: Goal: Aerobic Power (Early Season Version)
5K warm up jog;
15 minutes of easy drills
4 x 1K (Training Shoes Only)
Paul: 2:50 / K
A, F, M: 2:55/K
Rest is: 15 second walk, 5 minute SLOW jog (5:00 per K pace), 15 second walk. Then, start the next 1K
Once all 4 reps are finished, 60 second walking rest.
5K cool down jog
Have food and water with you at the track - eat recovery food immediately.
Have foam rollers with you at the track:
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)
Afternoon Session:
Core Work as a team. 33 minutes. Follow the website examples.
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Thursday, October 14: Goal: EASY DAY!
A, F, M: 12K EASY (4:50-5:10 / K)
Paul: 15K EASY (4:40-5:00 / K)
Eat recovery food immediately.
20 minute stretching session (follow website examples) immediately, and
20 minute foam roller session (follow website examples)Wednesday: Goal: Aerobic Power Development (Early Season)
Afternoon Session:
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
Core Work as a team. 33 minutes. Follow the website examples.
Friday, October 15: Goal: Hill Sprints
Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);
6 x 11 second STEEP HILL SPRINTS (Training Shoes Only)
These are done at 400m race pace effort. NOT SLOW. NOT full speed.
5 minute walking rest between each one;
5K SLOW JOG when the workout is completed
20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.
Afternoon Session:
8K TEAM RUN. Pace is 4:00-4:10 / K - find a run with a few hills on it.
Core Work as a team. 33 minutes. Follow the website examples.
Saturday, October 16: Goal: Endurance Development
15 minute warm-up time and drills
Alex, Masindet: 15K @ 4:05-4:10 / K
Paul, Francis: 20K @ 4:05-4:10 / K
Afternoon:
Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!
Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!
7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw
Sunday, October 17: Goal: Recovery. Off
Spring Training 2021 Training Record
Week 1 began on Monday, March 29th. We completed testing during the prior week.
Notes: The team completed most of the running workouts.
