General Notes about the training schedule
• Always complete the Critical Zone workouts the day after a recovery run. You may not know how to measure the distance exactly, but do your best to judge the distance and then increase it according to the progression.
• You can progress to tempo on any day you feel good running (although we don’t want you to tempo more than once a week and we’re not implying that you should tempo once per week)
• Long Run once per week which is 20-25% of your weekly mileage. In week 3, the long run changes to a long progression run. For the newcomers, the long progression is a long run broken into three segments: recovery run pace, to a little quicker, to faster. In the compensation weeks, you will do a long run with no progression.
• In week 3, the rep day changes to sprint climbs twice a week for three weeks. You can alter the hill that you sprint each week by choosing a longer one or steeper one as you progress.
• General Strength 2-3 times per week
• Drills once per week in addition to doing them before the Crit.Zone (See demos)
• The training is designed so that you have two weeks of building and then one week for compensation, so it’s important to keep the schedule so that everything is down on the same third week. We have adjusted the critical zone and general strength training so that the compensation weeks are the same.
Weeks 1 & 2 (May 25-June 7)
Complete each of the following during the week in addition to your regular runs:
• Long Run (20-25% of weekly mileage)
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x 100 meters reps at 80% following a recovery run
• Drill one day after a recovery run for 10 meters
• Active Warm-Up (AW) and the Critical Zone Work (See Progression below)
o Week of May 25: 2 x (3x20), walk back recovery within the set, 4 minutes recovery btwn sets
o Week of June 1: 1 set of (3x20) with walk back recovery – compensation week
Weeks 3,4,&5 (June 8-June 28)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of June 22
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x Sprint Climbs on a 40-80 meter steep hill with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 15 meters
• AW and then Critical Zone
o Week of June 8: (3x20m), (3x30m) walk back recovery w/i set and 4 mins btwn sets
o Week of June 15: 2x(3x30m), same recovery above
o Week of June 22: 3x30 m with walk back recovery
Weeks 6,7,& 8 (June 29-July 19)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of July 13
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x150m at 80% with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 15 meters
• AW and then Critical Zone
o Week of June 29: 3x (3x30m) walk back recovery w/i set and 4 mins btwn sets
o Week of July 6: (3x20m), (3x30m), (3x40m) same recovery above
o Week of July 13: (3x40 m) with walk back recovery
Weeks 9,10,& 11 (July 20-August 9)
• Long Progression Run (20-25% of weekly mileage) for first two weeks; regular long run during the week of July 13
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x Sprint Climbs on a 40-80 meter steep hill with ample recovery after a 30+ minute run – Try to pick a longer or steeper hill than you used a few weeks ago
• Drill one day after a recovery run for 20 meters
• AW and then Critical Zone
o Week of July 20: 2x (3x40m) walk back recovery w/i set and 5 mins btwn sets
o Week of July 27: 3x (3x40m) same recovery above
o Week of Aug 3: (3x40 m) with walk back recovery
Weeks 12 (August 10-16)
• Long Progression Run (20-25% of weekly mileage)
• 2-3 x General Strength (See G.S. Schedule)
• 2 Days of 6-8 x200m at 80% with ample recovery after a 30+ minute run
• Drill one day after a recovery run for 20 meters
• AW and then Critical Zone
o 2 x (3x40m) walk back recovery w/i set and 5 mins btwn sets
Week 13 (Camp!!!)
• The Cone Groan
• Long Run
• 3 x (3x40m)
• G.S.
• & more
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