Workouts

In addition to running all runners should do the following exercises based upon the day (EASY vs. "Q" day)

Week Dates Q1 Q2 Long Run Meet #1 Meet #2 UP / DOWN
Week 1 11/17 - 11/23 NEW Runners 6 - 10 x 30 secs fast pace / 1 min easy pace 6 - 8 hills x 30 secs w/ easy jog downhill recovery N/A UP
800 / 1600 10 x 30 secs fast pace / 1 min easy pace 3-5 x 70s hills rest 90-120s then 4-6 x 30s hills rest 90-120s 6-9 progressive
1600 / 3200 10 x 30 secs fast pace / 1 min easy pace 6-10 x 70s hills rest 90-120s 8-10 progressive
Week 2 11/24 - 11/30 NEW Runners 6 - 10 x 30 secs fast pace / 1 min easy pace 10 min @ a faster pace N/A UP
800 / 1600 6 - 10 x 30 secs fast pace / 1 min easy pace 20 min @ a faster pace (Threshold pace) 7-10 easy
1600 / 3200 6 - 10 x 30 secs fast pace / 1 min easy pace 20 min @ a faster pace (Threshold pace) 9-11 easy
Week 3 12/1 - 12/7 NEW Runners Time Trial 3-4 x 600m rest equal @ VO2 N/A DOWN
800 / 1600 Time Trial 4 x 800m rest equal @ VO2 ... 8 x 150 w/ 2 min rest 7-10 progressive
1600 / 3200 Time Trial 5 - 7 x 800m rest equal @ VO2 10-12 progressive
Week 4 12/8 - 12:/14 NEW Runners 1-2 x 1 mile threshold rest 2-3 min then 3-4 x 150m rest 2 min N/A HoCo Meet #1 HoCo Winterfest Inv UP
800 / 1600 2 x 1 mile threshold rest 2-3 min then 8 - 10 x 150m rest 2 min 6-9 easy
1600 / 3200 2-4 x 1.5 mile threshold rest 2-3 min 8-10 easy
Week 5 12/15 - 12/21 NEW Runners 3 - 4 x 600 @ VO2 ... rest 5 min ... 8 x 150 rest 2 min at 400m race pace 2 x (4 x 200m rest 30s) rest 5-8 min EACH SET first rep at goal 800m pace and cut down 0.5 - 1.0s each rep N/A UP
800 / 1600 3 x 800m @ VO2 pace rest equal then 6-8 x 150m rest 2 min 2-3 x (4 x 200m rest 30s) rest 5-8 min EACH SET first rep at goal 800m pace and cut down 0.5 - 1.0s each rep 7-10 easy
1600 / 3200 4 x 800m @ VO2 pace rest equal then 4 x 200m rest 2 min Change to 5-7 x 1000m at CV rest 200m jog in 60-70s 9-11 easy
Week 6 - 8 weeks from states 12/22 - 12/28 NEW Runners 4 - 8 x 1k @ CV pace w/ 200 recovery job (50 - 60s) 3 - 5 miles HoCo Meet #2 (Mon) Marine Corp Inv (Sat) DOWN
800 / 1600 6 - 8 x 1k @ CV pace w/ 200 recovery job (50 - 60s) 7-10 easy
1600 / 3200 8 x 1k @ CV pace w/ 200 recovery job (50 - 60s) 10-12 easy
Week 7 12/29 - 1/4 NEW Runners 3 - 5 miles Apple Bank Games UP
800 / 1600 3 x 300m ALL OUT rest 10 min 3 x (4 x 400m @ CV pace rest 90s)rest 3-5 min 7-10 easy
1600 / 3200 3 x (4 x 150m rest 2 min) rest 5 min 3 x (4 x 400m @ CV pace rest 90s)rest 3-5 min 8-10 easy
Week 8 - 6 weeks from states 1/5 - 1/11 NEW Runners 1-2(400, 400, 300 (kill rep), 400 @ mile pace w/ rest 90s) rest 3-5 min ... 4 - 6 x 200s @ 400 race pace w/ 3 - 5 min rest N/A HoCo Meet #3 UP / DOWN
800 / 1600 2-3 x (400, 400, 300 (kill rep), 400 @ mile pace w/ rest 90s) rest 3-5 min ... 4 - 6 x 200s @ 400 race pace w/ 3 - 5 min rest 7-10 easy
1600 / 3200 2-3 x (400, 400, 300 (kill rep), 400 @ mile pace w/ rest 90s) rest 3-5 min ... 4 - 6 x 200s @ 400 race pace w/ 3 - 5 min rest 10-12 easy
Week 9 1/12 - 1/18 800 / 1600 10 min threshold rest 5 min (5 min w/u ... 5 min c/d) 4  x 200m @ 800 pace rest 2 min 6-7 easy COUNTIES (1/16) FLAT
1600 / 3200 10 min tempo rest 5 min (5 min w/u ... 5 min c/d) 4  x 400m @ 3200 pace rest 2 min 7-8 easy
Week 10 - 4 weeks from states 1/19 - 1/25 800 / 1600 2 x 1 mile threshold rest 90s - 2-3  x (300, 200m, 100 rest 2 min) rest 5 min 2 x 1000m @ CV pace rest equal then 6-8 x 150m rest 2 min 7-10 easy FLAT
1600 / 3200 3 x 1 mile threshold rest 90s - 8 x 200m rest 2 min 3 x 1000m @ CV pace rest equal then 400-400-300-400 @ mile pace ...rest 90s 9-11 easy
Week 11 1/26 -2/1 800 / 1600 10 min tempo rest 5 min 4  x 200m rest 2 min Penn Relays DOWN
1600 / 3200 10 min tempo rest 5 min 4  x 200m rest 2 min
Week 12 - 2 weeks from states 2/2 - 2/8 800 / 1600 10 min tempo rest 5 min 4  x 200m rest 2 min REGIONS (2/2) DOWN
1600 / 3200 10 min tempo rest 5 min 4  x 200m rest 2 min
Week 13 2/9 - 2/15 800 / 1600 FLAT
1600 / 3200
Week 14 2/16 - 2/18 800 / 1600 10 min tempo rest 5 min 4  x 200m rest 2 min STATES (2/17 - 2/18) DOWN
1600 / 3200 10 min tempo rest 5 min 4  x 200m rest 2 min
NOTE: Before a major race (i.e. Counties / Regions / States) 48 hours out EASY run 6 x 200 @ 800 pace
NOTE: Before a major race (i.e. Counties / Regions / States) 72 hours out 2 - 3 @ 1 mile Threshold w/ 4 - 6 x 150s