Introductory

Fundemental

Goals
November 21st

*85% RP for 70 mins

5-Dec

12-Dec

19-Dec

26-Dec

*Comfortable at 110% *Build M

9-Jan

16-Jan

Monday

Tuesday

*Hill Sprints- *Hill Sprints- *Hill Sprints- *Hill Sprints- *Hill Sprints- *Hill Sprints- *Hill Sprints3-5
4-5
5-6
6-7
7-8
8-9
9-10

Fartlek: 10x
3min@8085% 1:30
rec.

Fartlek: 5 min
@85%, 2 min
rec. 2 min
75-80% RP @90% 1 min 75-80% RP
for 55-60min rec. (6)
for 65-70min

Wednesday

75% RP for
40-50min

Thursday

*4-6 120m
Hills

*5-7 120m
Hills

*6-7 120m150 Hills

*6-8 120m
Hills

Friday

*4x300m (23min)
*4x200m RP
200m jog
rec.
*4x300m

8-10 x Mill
Hills

2x2k (3 min)
@92%
4x150m RP
6x400m
@108% (2-3
min)

*5x300m
*4x200m RP
200m jog
rec.
*5x300m

2x2k @92%
(3min) 2x1K
@95%
4x400m
@108-110%

8-10 X
Mill Hills

LR @70%75% 60min

LR w/ 30
sec RP
surges

LR @70%75% 6075min

LR w/ 30
sec RP
surges

LR @70%80% 6580min *RP

*4-6
120m
Hills

Saturday

Sunday

4x1k @92%
4x150m RP
4x400m
@108%

75% RP for
45-55min

Fartlek: 4-5
(5min @80%,
2 min rec. 3
min @ 85%
1:30 rec.)

LR

LR

Fundamental Period Notes: **Move from AEROBIC ENDURANCE to AEROBIC POWER. So, d
part of the period WE INCREASE THE DISTANCE AND THE GLOBAL VOLUME, during the se
MAINTAIN THE DISTANCE AND THE VOLUME AND INCREASE THE SPEED.
**fartleks and Tempo runs can be done using Papago progression loop.
*After fartlek or tempos you can add some 100-200m runs H
recovery on Hills or flat or do these on regular days as well. Downhill Strides done once
as well.
**Recovery runs ca
of short speed variations (50m bursts). Progressing towards the end is fine too especial
fundamental phase.
*Following Hill Sprints y
long repeat. Ex. 1 min sprint up A mountain. This gives a dash of stregnth endurance wh
might be a little fatigued after the sprints.

part of the period WE INCREASE THE DISTANCE AND THE GLOBAL VOLUME, during the se
MAINTAIN THE DISTANCE AND THE VOLUME AND INCREASE THE SPEED.
**fartleks and Tempo runs can be done using Papago progression loop.
*After fartlek or tempos you can add some 100-200m runs H
recovery on Hills or flat or do these on regular days as well. Downhill Strides done once
as well.
**Recovery runs ca
of short speed variations (50m bursts). Progressing towards the end is fine too especial
fundamental phase.
*Following Hill Sprints y
long repeat. Ex. 1 min sprint up A mountain. This gives a dash of stregnth endurance wh
might be a little fatigued after the sprints.

Plyometrics on Hills
Continous Broad Jump
Ankle Pop *Full dorsflexion to
full Platarflexion
Bounding
Lunge-Spring
High Knees
High Power Skips
One-leg Continous broad
jumps

al

Special

e at 110% *Build Mileage

30-Jan

6-Feb

*8-10 120m
Hills
4 Mile @
87.5%
1k@105%
800@105110%
*Hill Sprints- *Hill Sprints- Progress)
10
10-12
600m, 400m

13-Feb

*8-10
120m
Hills

20-Feb

*8-10
120m
Hills

3k @95%
3x1k @RP 5 Mile @
2x800 @RP 87.5 %
4x150m
4x200m

27-Feb

6-Mar

13-Mar

20-Mar

27-Mar

*8-10
120m
Hills

*8-10
120m
Hills

*8-10
120m
Hills

*8-10
120m
Hills

*8-10
120m
Hills

3 Mile @
90% 3xMile
@95%
4x150m

8x600m
105% (equal
rest) 4x200
RP

3x500m
@110
4x400m@11
0

4x800m
@105%
3x600m
@105%

8x400m
@110

Fartlek: 10
min@85% 3
min rec. 1
min RP, 1
80-85% RP
Rec. (4)
for 65-70min
*7-9 120m
Hills

*8-10 120m
Hills

*Hill Sprints10-12

1x3k @92%
1x2k @95%
3x800
@105%
2x400 110112

*5x300m
*4x200m RP
200m jog
rec.
*5x300m

4x400m
@110%
(1min)
4x150 RP
3x3k @92- Race 1500m
4x400
95, 4x150m, *4-5Mile
1x3k @95 4x800 @105% 2x400m
@110%@105%2x1k
2x500
@RP
@[email protected]%

RACE

Flying 30s Hill Sprints Flying 30s Hill Sprints Flys

Race @
Stanford 10k

MPSF

LR @70%Progressive 80% 80Progressive LR with 80LR @70%- 90min RP

LR @75%
LR or no LR 80-90 min

Hills Sprint

70 min @
80-85%

Easy LR
Progressive with RP
Long
surges

Easy/shorter
LR

*Hill Sprints Can Continue to increase to up to 20 reps. Some can be done by Mill Hill for le
incline. Another session of Hill Sprints can be done in the week. These could look a little diff
For Ex. On Monday you could do 8-10x120-200m Sprints up Mill Hill @90-95% Max Speed.
to AEROBIC POWER. So, during the first
after a long run isn't ideal for nueromuscular development so going 100% might not be as be
BAL VOLUME, during the second part WE
However, running 18-25 seconds or so pretty hard can stimulate the aneerobic system and b
THE SPEED.
some strength, but with long recoveries still isn't taxing.
***8-10 120m Hills can be
Papago progression loop.
add some 100-200m runs Hard with lots of combination of uphill and downhills and up to 200m. Use plenty of rest. Can extend up to 2
Downhill Strides done once every 2 weeks Can run hard but relaxed.. don't want to build up too much lactate with these.
lot of the rest is on feel and you shorten rest as you better. However as a general rule
**Recovery runs can include a lot
105% you take about equal rest or slighty more. With 110% you take about double res
he end is fine too especially in
can work down to about equal rest.
*95% will be about 50% rest time or less. Ex. 3x
*Following Hill Sprints you can do 1
h of stregnth endurance when the muscles 3 min rest

after a long run isn't ideal for nueromuscular development so going 100% might not be as be
However, running 18-25 seconds or so pretty hard can stimulate the aneerobic system and b
some strength, but with long recoveries still isn't taxing.
***8-10 120m Hills can be
combination of uphill and downhills and up to 200m. Use plenty of rest. Can extend up to 2
Can run hard but relaxed.. don't want to build up too much lactate with these.
lot of the rest is on feel and you shorten rest as you better. However as a general rule
105% you take about equal rest or slighty more. With 110% you take about double res
can work down to about equal rest.
*95% will be about 50% rest time or less. Ex. 3x
3 min rest

Specific
3-Apr

10-Apr

*8-10
120m
Hill Sprints Hills

17-Apr
2x2k @97%
(3-4min rec.)
3x800m
@102%
(2min) 8x50m

24-Apr

*8-10
120m
Hills
3x2k
Alternations
400@105,
95) (5min)
4x400
Cutdown
(3min)

15x400m
@102% (60- 10x300m
75 rec.)
(Long rec.)

1-May

8-May

*8-10
120m
Hills

*8-10
120m
Hills

8x800m
@102%
(2min) 2x800
@110% (5
min)

5x300 (1min)
6-8 min rest.
4x800 RP
(1min)
5x300m

Flys/Strides

Race: Mile
*5-6 Mile
@87.5%

^^^7x600m
@ 102%
(1:45) Long
rest. 3x600
Race @ Mt. @110%
Sac
(1:45)

Flys/Strides

Hill Sprint

Race: Duel

3Mile @
95%
6x600m
(200 hard,
400 RP)
(3min)

No LR or
shorter

n be done by Mill Hill for less of an

70 min @
80-85%

6-7 miles
@87.5%

Modified
LR @75%
70-75 min

29-May

5-Jun

70-80min at
80-85%

4x300m
Rest
10x200m

Workout

Nationals

Hills Sprints Flys/Strides

Regionals

Flys/Strides

Pac 12's

LR @75%
80-90 min

22-May

5x800 (300m
hard, 500 RP)
(4 min)
5x800m
reversed

Hill Sprints
Flys/Strides

15-May

3x1200 @RP
(3min) 6min
6x400m 105fast (1min)

Hills Sprints

Workout

Pac 12's

*over the course of phase you should shorten the rest or increase the distance of the reps
not increase the pace)
*Float
intervals can also be used. So the recovery is a "float" that it is about 80%RP. So ex.
15x400m (66) with 200m float (40 sec) for 13:45 5k specific workout

12-Jun