Training through the winter can be a rewarding challenge.
If you still need a break from Cross Country season, consult with Coach Shaw or Coach Hoyal individually as there is a more "recovery"-based plan available. The following is for those who are 100% healthy and motivated to go after some fast indoor times. Note that the below represents a two-week cycle in which all training elements are progressed either in volume or intensity. Races can be substituted for workouts as needed based on the indoor schedule.
BE SURE YOU ARE RUNNING ON THE WEEKENDS AND ON SNOW DAYS! Injuries often occur when you stress your body on Friday with a workout and don't do anything over the weekend to repair damaged tissue and loosen the muscles through light aerobic exercise. Even 15min of jogging has value. You can't even begin a video game in that time period, so you might as well be running!
Good luck for a successful winter!
500m-1000m Group
Week A
Mon, 12/9- Speed Development: 6-12x 150m Accelerations, building in volume across the winter; maybe put cones every 50m? jog 250m between each
Tues- Technique and Strength: Sets of Team Form Drills, building in volume; also plyometrics in this fashion- Sets of (10x Rocket Jumps, 10x Wide-Outs, 10x Saggital Splits, 10x Single Leg Hops on a forgiving surface)
Wed- Direct Aerobic Support: 6-12x 400m @ 3200-1600m Pace w/ 200m recovery Jogs; build in volume at the same pace; can use 'Hammer' reps here at 5 and 10 if desired
Thurs- Easy Aerobic Run of 40-50min
Fri- Power: Moderate 30-40min + 6-10x 80m Max Hill Sprints w/ Full Recovery
Sat- Competition or Long Run of 50-70min
Sun- Rest
Week B
Mon, 12/16- (Lactic Endurance)- 200m @ 800m Pace, 300m @ 800m Pace, 400m @ 800m Pace, 600m @ 1600m Pace, 3x 200m 'Fast'; LONG recoveries; use the same rep distances, but monitor speed across the winter
Tues- Same as last week
Wed- Competition or Special Aerobic Support as 5K Tempo on Track @ 90% Effort (monitor speed across winter, looking for improvement)
Thurs- Easy Recovery 30-40min
Fri- Competition or Hills: 4-10x 60-90sec Hill Repeats with Downhill Recovery Jogs
Sat- Long Run
Sun- Rest
1000m-3200m Group
Mon, 12/9- EZ 40min + 8-12x 200m Fast Hill Repeats on Heustess Hill w/ 2:00 Recovery Jogging, Colorado Leg Circuit Post-Run (begin with eight, build to twelve)
Tues- EZ 40-50min, Core
Wed- Aerobic Power: Standard WU, 5K Tempo on Track @ Anaerobic Threshold Pace (5K PR Pace + 30sec per mile) OR 20x 30sec 'Fast'/30sec 'Moderate' on Grass or Greenway, WD
Thurs- EZ 40min, Core
Fri- Long Run of 60-80min w/ Final 8-10min 'Fast' (competitive effort)
Sat- Recovery Run (30-40min)
Sun- Recovery Run or Rest
Mon, 12/16- Speed Endurance or Race: WU, 5-8x 500m @ 3200-1600m Pace w/ 400m Recovery Jogs, WD + CLC
Tues- EZ 40-50min, Core
Wed- EZ 50min, 6-10x 10sec Max Hill Sprints w/ Full Recovery
Thurs- Strength Endruance: WU, 2-5x Canova Hill Circuit (as we did during XC season on Kennedy Trails), WD
Fri- EZ 30-40min, Core
Sat- Group Easy Long Run of 60-90min at Moses Cone, Robie Green, Rail Road Grade, etc. (Captains Organize)
Sun- Recovery Run or Rest
