I'm attaching a Google Doc of our pre-season training template I think most of you understand what you should be doing, but wante to make sure you all have access to this resource. This is the pattern we'll follow until we get close to the start of racing season in January.
Just to Review:
- Build to your previous peak mileage + 5 miles per week.
- Two big efforts per week: A long run of 20-25% of your weekly mileag and EITHER a longer tempo run at moderate pace OR a shorter fartlek run. Both sessions would be followed by some faster reps on the track at mile-800m pace.
- Do as much auxially training as possible. At least 3 days a week you should be doing stuff like: Core, Push Ups, Lungs, Burpies, etc.... Feel free to use the circuits that are laid out on the training videos page of this blog.
- I will let you know what kind of mileage I'm wanting from you guys by giving you a number. An 8 week, for example, would mean that you should run 80% of your peak mileage that week. So, if you're peak mileage is 50 mpw, then an 8 week would be a 40 mile week.
Things are coming around with our team and we are starting to look pretty good. Let's keep it up. Happy running everyone!
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