Cross Country Training for the 2009 Season Starts Now

The San Luis Obispo chapter of the Asics Aggies RC starts training for the upcoming season this week with the first organized workout scheduled tomorrow.  The group will meet at the Fairbanks Cross Country Course at 6:30 AM and head out for their warmup.  I’ll follow a short time later with the girls and plan on meeting them for the first interval at 7:15.  Tomorrow’s workout is a light one, just working the bugs out and getting back into the groove.  8-12 x 200 w/ an easy 100 jog on the grass field at Cuesta College.

I thought I’d post the general outline we’ll be following this year and provide updates as the year progresses with workout and race results.  Should be fun.

General Training Outline:  Cross Country 2009

Goal Event:  USATF Nationals Club XC Nationals December 12 – Lexington KY.

Blocks of training and goals of each.  4th week of Stages 1-4 are easy weeks.

8/23-9/12:  Stage 1 Transition
-Reestablish a training routine, get back into the groove.  On a scale of 1-4 w/ 4 being hardest, this should be a 1 in terms of physical and emotion energy given to workouts and races.  Races should start at tempo effort and end with the last mile being solid.

9/13-10/10:  Stage 2
-Work on building the miles – emphasis is not too much on the harder workouts, instead it should be on establishing double days, increasing the miles and ramping the volume consistently up.  On a scale of 1-4 w/ 4 being hardest, this should be a 2 in terms of physical and emotion energy given to workouts and races.  Races should start at tempo effort and end with the last 2 miles being solid.

10/11-11/7:  Stage 3
-Continue building miles, the weekly schedule should be firmly established at this stage.  Workouts become more intense.  Races take on greater importance.  On a scale of 1-4 w/ 4 being hardest, this should be a 3 in terms of physical and emotion energy given to workouts and races.

11/8-11/26:  Stage 4
-The hardest stage in terms of weekly miles, volume of individual workouts, and race expectations – all are at the high water mark for the season.  On a scale of 1-4 w/ 4 being hardest, this should be a 4 in terms of physical and emotion energy given to workouts and races.

11/27-12/12:  Taper
Get mentally and physically ready to roll in Lexington.

General weekly outline:
Sun:  Easier long run
Mon:  Play track day of an easier maintenance run + strides + drills.
Tues:  Easy to moderate maintenance run
Wed:  Harder workout
Thurs:  Mid week long run
Fri:  Easy recovery run
Sat:  Harder workout or race.

If doing double days, start with doing them on the harder workout days.  Next in priority are the maintenance days.  The recovery day and the mid week longer run are the last days to add double to.

Examples of workouts based on miles per week.  Not set in stone, shown to illustrate a point. Mileage and intensity rise each block:

50 MPW or less
Stage 1
Strides:  4-6 x 80-100
Warmups and cooldowns:  15 min
Short intervals:  8 x 200
Long Intervals:  3 x 5 min on/3 off or 5 x 3 min on/2 off
Tempo:  3 miles at 80%
Mid Week Long Run:  6
Weekend Long run:  7
MPW:  25-35

Stage 2
Strides:  6-8 x 80-100
Warmups and cooldowns:  15-20 min
Short intervals:  8 x 300
Long Intervals:  3 x 1600
Tempo:  3 miles at MP
Mid Week Long Run:  6-7 / last 10-20 min at 80%
Weekend Long run:  8-9
MPW:  30-40

Stage 3
Strides:  4-6 x Diagonals
Warmups and cooldowns:  20 min
Short intervals:  8 x 400
Long Intervals:  4 x 1600, 8 x 800
Tempo:  4 miles Progressives
Mid Week Long Run:  8 / last 20-30 min at 80%
Weekend Long run:  9-10
MPW:  35-45

Stage 4
Strides:  6-8 x Diagonals
Warmups and cooldowns:  20-25 min
Short intervals:  10-12 x 400
Long Intervals:  4 x 1600  Adams States
Tempo:  4 miles Progressives, Wake Forest
Mid Week Long Run:  8-9 / last 30-40 min at 80%
Weekend Long run:  10-12
MPW:  40-50

60-80 MPW
Stage 1
Strides:  6-8 x 80-100
Warmups and cooldowns:  15 min
Short intervals:  10 x 200
Long Intervals:  4 x 5 min on/3 off or 7 x 3 min on/2 off
Tempo:  4 miles at 80%
Mid Week Long Run:  8
Weekend Long run:  10
MPW:  45-65

Stage 2
Strides:  8-10 x 80-100
Warmups and cooldowns:  15-20 min
Short intervals:  10 x 300
Long Intervals:  4 x 1600
Tempo:  5 miles at MP
Mid Week Long Run:  10 / last 15-25 min at 80%
Weekend Long run:  12
MPW:  50-70

Stage 3
Strides:  6-8 x Diagonals
Warmups and cooldowns:  20 min
Short intervals:  10 x 400
Long Intervals:  5 x 1600, 10 x 800
Tempo:  6 miles.  Progressives
Mid Week Long Run:  10-11 / last 25-35 min at 80%
Weekend Long run:  12-14
MPW:  55-75

Stage 4
Strides:  8-10 x Diagonals
Warmups and cooldowns:  20-25 min
Short intervals:  12-14 x 400
Long Intervals:  6 x 1600  Adams States
Tempo:  6 miles.  Progressives, Wake Forest
Mid Week Long Run:  11-12 / last 35-45 min at 80%
Weekend Long run:  14-16
MPW:  60-80

80-100 MPW
Stage 1
Strides:  6-8 x 80-100
Warmups and cooldowns:  15 min
Short intervals:  12 x 200
Long Intervals:  5 x 5 min on/3 off or 8 x 3 min on/2 off
Tempo:  4 miles at 80%
Mid Week Long Run:  8-10
Weekend Long run:  12-14
MPW:  65-85

Stage 2
Strides:  8-10 x 80-100
Warmups and cooldowns:  20 min
Short intervals:  12 x 300
Long Intervals:  4 x 1600
Tempo:  5 miles at MP
Mid Week Long Run:  10-12 / last 20-30 min at 80%
Weekend Long run:  14-16
MPW:  70-90

Stage 3
Strides:  8-10 x Diagonals
Warmups and cooldowns:  25 min
Short intervals:  12 x 400
Long Intervals:  5 x 1600, 10 x 800
Tempo:  6 miles.  Progressives
Mid Week Long Run:  12-14 / last 30-40 min at 80%
Weekend Long run:  16-18
MPW:  75-95

Stage 4
Strides:  10-12 x Diagonals
Warmups and cooldowns:  25-30 min
Short intervals:  14-16 x 400
Long Intervals:  7 x 1600  Adams States
Tempo:  8 miles.  Progressives, Wake Forest
Mid Week Long Run:  14-16 / last 40-50 min at 80%
Weekend Long run:  18-20
MPW:  80-100

Categories: Training