Cycle #1 – four weeks: Sunday, Nov. 19 – Saturday, Dec. 9, 2017

Four  groups:

  1. Girls middle distance (400/800/1600) = GMD
  2. Girls long distance (1600/3200) = GLD
  3. Boys middle distance (400/800/1600) = BMD
  4. Boys long distance (1600/3200) =BLD

Notes; If you are not sure which group you are in, do the MIDDLE DISTANCE workouts. You will notice that I have made notes for our less experienced runners on some workouts. Whenever you see the letters “JV” this is the workout for our younger, less-experienced runners. Also if you have questions or concerns I encourage you to email me at harryscottgreen@gmail.com. Be sure to use your personal email — not your Haverford email — because the school blocks non-HHS email (i.e. mine).  Thank you. Remember, you have to train fast to race fast. This is at the core of our philosophy. We balance that with plenty of injury-prevention measures and plenty of recovery/easy days to make sure you get the rest you need.  Also, as we enter the season and begin more rigorous training, nutrition and sleep will be even more important.  Post-workout stretching is also essential.  Take time to stretch thoroughly after practice, and you can also stretch a bit at night.  Ice sore spots. Train hard. Get sleep. Eat right. Communicate with me. Take good care of yourself!

On the roads we have three pace categories:

Conversation pace: this is slow enough to comfortably talk with your teammates. We will often run this pace on recovery runs, when we’ve done a hard workout on the previous day, or when returning from illness or injury. Our long Sunday runs will often be at conversation pace. Our slowest pace.

Glide pace: this is a relaxed fast pace. You’re not straining, you’re not aggressively pushing, you’re not competing. You’re gliding. We run glide pace frequently. One of the keys to our sport is to learn to run a fast pace in a very relaxed state. A medium-to-fast pace.

Push pace: this is a very fast pace. You are pushing yourself, you are attacking hills, you are unlocking your knees and gliding downhill. We always want to run as relaxed as possible. But unlike glide pace, there’s more effort during a push pace run and there’s also a competitive edge. It’s an excellent idea to do most or all of your push pace runs on trails and/or grass. These are hard runs.

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Sunday, Nov.  19

All: easy long run

Mon., Nov. 20

All: introduction, glide pace run to college

Tues., Nov. 21

GMD and GLD – 3 miles, plyometrics.

BMD – 3 miles, then track: 2 x 200, 1 x 300, 1 x 400, 1 x 300, 2 x 200, plyo.

BLD – 3 miles, then track: 2 x 400, 1 x 800, 2 x 400, plyo.

Wed., Nov 22

GMD and GLD – 4 miles glide (3 miles JV), weights/core, stretch

BMD and BLD – 5 miles conversation, weights/core, stretch.

Thurs., Nov. 23 – HAPPY THANKSGIVING!

GMD and GLD – 5 miles conversation ( 4 miles JV), stretch

BMD and BLD – 6 miles glide or conversation – run how you feel (no push), stretch

Fri., Nov. 24

GMD and GLD – 4 miles glide/push pace (2 miles JV) – on trail/grass if possible. Start slow but include at least three very fast 3-minute surges within the run.  Stretch well afterwards.

BMD and BLD – 6 miles glide/push pace (3 miles JV) – on trail/grass if possible. Start slow, include at least four very fast 3-minute surges within the run.  Stretch well afterwards.

Sat., Nov. 25 – Cross Training Day

All – Cross-train. Do a hard workout but do not run. Ride a bike, swim, aqua jog, yoga, pilates, go for a long hike, etc…  Be active, have fun!

Sun., Nov. 26 – Sunday Long Run

GMD – 6 miles easy, stretch (4 miles JV)

GLD – 7 miles easy, stretch (4 miles JV)

BMD – 8 miles easy, stretch (6 miles JV)

BLD – 9 miles easy, stretch (6 miles JV)

Mon., Nov. 27

GMD – 2 miles roads, 3 x grass loop, parachutes, weights

GLD – 3 miles roads, 2 x double grass loop, weights

BMD – 3 miles roads, 4 x grass loop, parachutes, weights

BLD – 4 miles roads, 3 x double grass loop, weights

Tues., Nov. 28

GMD/GLD – 5 miles easy, plyo, weights

BMD/BLD – 7 miles easy, plyo, weights

Wed., Nov. 29

GMD – Powder Mill, track: 4 x 600, weights

GLD – Powder Mill, track: 3 x 1000, weights

BMD – Powder Mill, track: 4 x 600, weights

BLD – Powder Mill, track: 3 x 1000, weights

Thurs., Nov. 30

All – easy distance TBD based on dialogue, how you feel, then weights

Fri. Dec. 1

GMD – 3 miles roads, fartlek on grass

GLD – 4 miles roads, fartlek on grass, parachutes

BMD – 4 miles roads, fartlek on grass, track: 300, 200, 150

BLD – 5 miles roads,  fartlek on grass, parachutes

Sat., Dec. 2 – Cross Training Day

An active, cross-training, no-running day.

Sun., Dec. 3 – Sunday Long Run

GMD – 7 miles easy, stretch (5 miles JV)

GLD – 8 miles easy, stretch (5 miles JV)

BMD – 9 miles easy, stretch (7 miles JV)

BLD – 10 miles easy, stretch (7 miles JV)

Mon., Dec. 4

GMD – 2 miles roads, 2 x 400, 4 x 200, 2 x 100 progressive on track (recovery TBD). 10 min warm-down, stretch, weights

GLD – 3 miles roads, 8 x 400 in 78-80 on track (recovery TBD).

BMD – 2 miles on roads. 4 x 400, 4 x 200, 2 x 100 progressive on track (recovery TBD), 10 min warm-down, stretch, weights

BLD – 3 miles on roads. 12 x 400 in 70 on track (recovery TBD). 10 min warm-down, stretch, weights.

Tues, Dec. 5

GMD/GLD – 5 miles roads conversation (3 miles JV), plyo, weights

BMD/BLD – 6 miles roads conversation (4 miles JV), plyo, weights

Wed., Dec. 6

GMD – 3 miles roads glide pace, short fartlek on grass. Weights.

GLD – 3 miles roads glide pace, long fartlek on grass. Weights.

BMD – 400 meter time trial (for those who want to). Those who don’t do time trial – 5 miles with BLD.  Short fartlek on grass. Weights.

BLD  – 5 miles roads glide, long fartlek on grass. Weights.

Thurs., Dec. 7

GMD/GLD – 3 mile easy run to Dunkin Donuts, then weights.

BMD/BLD – 5 mile easy run to DD, then weights.

Fri., Dec. 8

GMD – 15 minutes grass warm up, 2 x 200, 2 x 400, 2 x 600, 1 x 400, 1 x 200 (recovery TBD), 10 min warm down and stretch (inside)

GLD – 15 minutes grass warm up, 2 x 800, 1 x 1000, 1 x 800, 1 x 400 (rec TBD), 10 min warm down and stretch (inside)

BMD – 15 minutes grass warm up, 2 x 200, 2 x 400, 2 x 600, 2 x 400, 2 x 200 (rec TBD), 10 min warm down and stretch (inside)

BLD – 15 minutes grass warm up, 2 x 800, 2 x 1000, 2 x 800 (rec TBD), 10 min warm down and stretch (inside)

Sat., Dec. 9 – Cross Training Day

Sun. Dec. 10 – Sunday Long Run

Mon. Dec. 11 – mileage and hard workout on track, weights

Tues. Dec. 12 – distance/weights

Wed. Dec. 13 – distance/weights

Thurs. Dec. 14

Girls who are racing on Friday: 4 miles, 6 strides, stretching/flexibility

Girls who are not racing: 4 mile run, 4 x 600 on track, weights

Boys who are racing on Saturday: 6 mile run, 2 x 150, 2 x 300, 2 x 150 on track (coach will discuss specifics), stretching/flexibility

Boys who are not racing: 4 to 6 mile run, 4 x 600 on track, weights

Fri. Dec. 15

Girls Race Day @ Lehigh – MEET CANCELLED DUE TO WEATHER. 

All girls – Cross Train Day!

Boys who are racing on Sat: 5 miles easy, stretching

Boys who are not racing: 5 to 7 miles easy, stretching

Sat. Dec. 16

Boys Race Day @ Lehigh

All Girls: 5 miles push-pace (fast) run, then stretch and roll out.

Boys who are not racing: Cross Training Day! Please get out and do something: lift weights, ride a bike, do push-ups and sit-ups, swim, aqua-jog, do yoga, do Pilates, do Eliptical, do something!

Sun. Dec. 17 – Sunday Long Run

GMD – 8 miles easy (6 miles JV) and stretch

GLD – 9 miles easy (6 miles JV) and stretch

BMD – 10 miles easy (7 miles JV) and stretch

BLD – 11 miles easy (7 miles JV) and stretch