From Coach Gregg:
Monday = Richardson Hill Tempo from Channel Dr (leaving MCHS 3PM to go to Channel):
-1600m athletes: 1.5-2.0 miles up; make it a 6-7 mile day total and be sure to do 5 x :30 “ups” (easy-speed intensity between 800-1600 race pace) on the way back from Channel
-3200m athletes: 2.0-2.5 miles up; make it an 8 mile day total and be sure to do 5 x :30 “ups” (easy-speed intensity between 800-1600 pace) on the way back from Channel
(If you’re out of town and can’t find a long hill, OK to break it up into smaller pieces, but keep tempo intensity; if you can’t find a hill, then do a rolling or flat tempo, approximate the total time you would run if you ran Richardson and “gently” negative split it to simulate the incline fatigue)
Tuesday = Tempo/Interval session on the MCHS track (at MCHS 3:30PM):
-Everyone usual warm-up + drills, then start with 1200 tempo (start easy, cut down to regular tempo pace by 600m); 4:00 [big] rest, then be ready for intervals:
-1600m athletes: 1K at 3200 pace; 1 lap EZ jog recovery > 4 x 400 at 1600 pace; 200 EZ jog recovery in between > 4:00 rest to spike-up > 3 x 200 fast with 200 walk/jog recovery > usual cool down/weight training
-3200m athletes: 1K at 3200 pace; 1 lap EZ jog recovery > 4 x 600 at 3200 pace; 300 EZ jog recovery in between > 400 jog recovery and roll into 2 x 400m, start at 3200 pace, cut-down to 1600 pace last 250m; 300m jog recovery in between > usual cool down/weight training
Wednesday = Everyone (leaving from MCHS 3:30PM to go to park): Upper Body and Core strengthening + EZ pace recovery run between 5-7 miles, keep it flat, then roll/stretch
Thursday = Pre-race day routine (at MCHS 3:30PM): Only 3-4 miles only include drills and a few 200m starts…
Friday = Twilight Racing! …Should be a light race day for most; don’t try to do too many events, just do one well!); recover 3-4 miles to keep mileage up!
Saturday = Over-distance run OYO …Keep it slightly slower than EZ pace, long and flat if possible to keep your mileage up!
Sunday = Rest/zero day! …We’ll see ya Monday, be ready for a hard workout day on the track (even for those racing this week Fri-Sat at Stanford; entries still TBD)