THE BUILD-UP…
dec5Week 1: Mon.=3 miles+45 min. x-train, Tues.=60 min. x-train, Weds.=3 miles+45 min. x-train, Thurs.=60 min. x-train,
Fri.=3 miles+45 min. x-train, Sat.=60 min. x-train, Sun.=3 miles+45 min. x-train (12 miles)
dec12Week 2: Mon.=60 min. x-train, Tues.=3 miles+45 min. x-train, Weds.=4 miles+30 min x-train, Thurs.=60 min. x-train,
Fri.=5 miles+30 min. x-train, Sat.=5 miles, Sun.=3 miles+45 min. x-train (20 miles)
dec19Week 3: 4+5+5+4+6+6+REST DAY (30 miles)
dec26Week 4: 4+5+6+5+5+7+REST DAY (32 miles)
jan2Week 5: 4+5+6+5+4+7+4 (35 miles)
jan9Week 6: 5+5+6+5+6+8+5 (40 miles)--------------------REAL TRAINING BEGINS
jan16Week 7: 5+5+7+6+6+9+6 (44 miles)
jan23Week 8: 6+6+8+6+7+10+6 (49 miles)------------------START DOING STRIDES
jan30Week 9: 6+7+9+7+7+11+7 (54 miles)
feb6Week 10: 5+5+6+5+6+8+5 (40 miles)
feb13Week 11: 6+7+9+7+7+11+7 (54 miles)
feb20Week 12: 5+7+9+5+6+12+6 (60 miles)
+ +
5 5
feb27Week 13: 5+7+10+5+7+13+7 (66 miles)
+ +
6 6
mar6Week 14: 6+6+8+6+7+10+6 (49 miles)
mar13Week 15: 5+7+10+5+7+13+7 (66 miles)
+ +
6 6
mar20Week 16: 6+7+11+6+7+14+7 (70 miles)------------------QUALITY TRAINING BEGINS
+ +
6 6
mar27Week 17: 6+7+11+6+7+14+7 (70 miles)
+ +
6 6
apr3Week 18: 7+7+12+7+7+15+8 (77 miles)
+ +
7 7
apr10Week 19: 5+7+9+5+6+12+6 (60 miles)
+ +
5 5
apr17Week 20: 7+7+12+7+7+15+8 (77 miles)
+ +
7 7
apr24Week 21: 7+8+12+7+8+16+8 (80 miles)
+ +
7 7
may1Week 22: 8+7+13+8+7+17+8 (84 miles)
+ +
8 8
may8Week 23: 6+6+8+6+7+10+6 (49 miles)
may15Week 24: 8+7+13+8+7+17+8 (84 miles)
+ +
8 8
may22Week 25: 8+7+13+8+7+17+8 (84 miles)
+ +
8 8
may29Week 26: 8+9+14+8+18+8 (89 miles)
+ +
8 8
jun5Week 27: 5+7+10+5+7+13+7 (66 miles)
+ +
6 6
jun12Week 28: 8+9+14+8+18+8 (89 miles)
+ +
8 8
jun19Week 29: 9+9+14+9+9+19+8 (95 miles)
+ +
9 9
jun26Week 30: 10+9+15+10+8+20+8 (100 miles)
+ +
10 10
jul3Week 31: 6+6+8+6+7+10+6 (49 miles)
jul10Week 32: 9+9+14+9+9+19+8 (95 miles)
+ +
9 9
jul17Week 33: 10+9+15+10+8+20+8 (100 miles)
+ +
10 10
jul24Week 34: 10+9+15+10+8+20+8 (100 miles)
+ +
10 10
jul31Week 35: 10+9+15+10+11+21+9 (105 miles)
+ +
10 10
aug7Week36: 10+9+15+10+11+21+9 (105 miles)
+ +
10 10
aug14Week37: 9+9+14+9+9+19+8 (95 miles)
+ +
9 9
XC BEGINS-aug21Week38: 8+9+14+8+18+8 (89 miles)
+ +
8 8
aug28Week39: 8+9+14+8+18+8 (89 miles)
+ +
8 8
sept4Week40: 8+7+13+8+7+17+8 (84 miles)--NEENAH INVITE: Goal=15:10
(all out effort…+ +…make the team and city proud…I would also like a team win
That is by… 8 8...quite a large margin. I don’t feel it is too much to expect our top 5 in the top 15 because
I know these guys well enough now to KNOW that they can work for that accomplishment during the winter off-season…track…and
the summer. I want to WIN this invite, individually and as a team, by A LOT, to inspire those who think these things come
naturally. I want every one of my races to reflect the hard work I’ve done, so that the underclassmen understand what
is possible in this sport. I want that image to be instilled in them so our team can continue to be great and hopefully be
one of the great xc teams in the country (somewhat like Royal, Saratoga, Fayetteville-Manilus, and York). HS times are only
HS times and regardless of my injury or what others think I can do, I am not afraid of making my goal to wipe out Solinsky
and Rombough’s state xc accomplishments to redefine what this sport is really about and that is hard work, dedication,
and sacrifice. I want our team to be one of the best in the nation and I want to be…and will be…one of the best
in the nation’s history. I’ve seen how far just a little work can go…now I am ready for great things. It’s
like Gerry Lindgren always said: “You can be the best…you just have to be willing to pay the price.”
sept11Week41: 8+9+14+8+18+8 (89 miles)--MARSHFIELD INVITE: Goal=sub-15:15
+ +
8 8
I want to experiment a little bit with my pacing during this race.
________________________________________________________________________
AVERAGE QUALITY WEEK…
Mon.-A.M. RUN--5:30-6:00 A.M. (depending on the distance) It will be an EZ morning run on some golfing grass or another
flat, soft surface.
+
P.M. RUN--FARTLEK Workout Incorporated into run=to the length of the morning run.Tues.-SLOWWW!!!! Recovery Run (not
jogging…)
Weds.-MEDIUM RUN=15% of weekly mileage at a brisk, steady pace (FASTER THAN EZ PACE)
Thurs.-A.M. RUN--5:30-6:00 A.M. (depending on the distance) It will be an EZ morning run on some golfing grass or another
flat, soft surface.
+
P.M. RUN--TEMPO RUN Incorporated into run=to the length of the morning run.Fri.-SLOWWW!!!! Recovery Run (not jogging…)
Sat.-LONG RUN=20% of weekly mileage at EZ pace.
Sun.-EZ RUN to not so much “recover” from the long run, but to just go easy in preparation for the week that
follows.
________________________________________________________________________
FARTLEK EXAMPLES:
ALTERNATE SPEEDS FARTLEK= 2 by 3 min. OFF, 2 min. ON (5K goal pace)
+
3 by 2 min. OFF, 1 min. ON (3200 goal pace)
+
4 by 1 min OFF, 30 sec. ON (1600 goal pace)SPECIFIED DISTANCE FARTLEK= 2 min. OFF, 1 min ON (5K goal pace)
For 30 min….w/up…c/downHILLY TRAIL FARTLEK= HARD up the hills, steady on the flats for an entire run.SPORADIC
PICK-UP FARTLEK= Go HARD, wait for RECOVERY, go HARD
Again…can last anywhere from 30-60 minutes.
