• Version 1: “6 Laps Challenge”

  • 5K warm-up jog. 60 minutes of sprint drills and prep work. Follow your pre-meet routine.

    • 6 x 400m. Each rep starts on every 3rd minute. Example: Start the workout at 10:00am in the morning with rep 1. Rep 2 happens at 10:03am EXACTLY. Rep 3 starts at 10:06am EXACTLY. Rep 4 starts at 10:09am EXACTLY. Rep 5 starts at 10:12am EXACTLY. Rep 6 starts at 10:15am EXACTLY.

    • I don’t care what time of day you start the workout, just make sure it occurs every 3rd minute.

    • Plyo: 75 landings each leg or 150 landings on both legs. I’ll send you the password for the Plyo link above.

    • We want the BEST overall effort for this difficult workout. Add all 6 times together and that is your 1.5 mile challenge time.

      • 15 minute walking recovery.

      • 5K EASY jog when finished. Food, stretching and rolling session at the end.

      • If this was an afternoon workout, you could have run 6K easy in the morning. If this was a morning workout, you can run 6K easy in the evening.

        
        

• Version 2: “Pain Time 300s”

  • 5K warm-up jog. 30 minutes of sprint drills and prep work. Kind of like a pre-meet routine.

    • 5 x 300m sprints. 12 minute walking and easy drills rest between each.

    • This workout needs to be FAST! Get after it. Best overall performance possible. This will be mentally and physically painful.

    • 10 minute walking rest after the last rep.

    • Plyo: 75 landings each leg or 150 landings on both legs. I’ll send you the password for the Plyo link above.

    • 5K EASY jog when finished. Eat, stretching and rolling session at the end.

    • If this was an afternoon workout, you could have run 6K easy in the morning. If this was a morning workout, you can run 6K easy in the evening.

Day 2: Easy and Happy. 15K in the morning. 8K in the afternoon, with 20 minutes of excellent sprint drills. Stretching and rolling.

Day 3: Aerobic Challenge.

• Version 1: 5K warm-up jog. 15 minutes of easy drills.

  • Fridah: 4 x 1600m @ 75 seconds per lap pace. 5:00 per rep. 50 second rest between each.

  • Noah: 4 x 1600m @ 68 seconds per lap pace. 4:32 per rep. 50 second rest between each.

  • 5 minute rest when finished with your 4 reps.

  • 8K easy pace

  
  

• Version 2: 5K warm-up jog. Sprint drills x 15 minutes.

  • Fridah: 8 x 800m @ 2:19.0 pace; Rest between each is 15 second walk, 1:40 VERY SLOW jog, 15 second walk

  • Noah: 8 x 800m @ 2:07.0 pace; Rest between each is 15 second walk, 1:30 VERY SLOW jog, 15 second walk

  • 10 minute walking rest.

  • 5K SLOW jog. Eat, stretching and rolling session at the end.

• Version 3: Long Run.

  • Fridah: 25K @ 4:00 / K pace. Definitely NOT a race pace.

  • Noah: 25K @ 3:30 / K pace. Definitely NOT a race pace.

Day 4: Easy and Happy. 15K in the morning. 8K in the afternoon, with 20 minutes of excellent sprint drills. Stretching and rolling.

Rotate back into Day 1, using the next version of Day 1. Then Day 2 again. Then Day 3, using the next version of Day 3, then Day 4.

All Week: Core Work: 5 sessions of 33 minutes for the 7 day week. Follow your webpage guidelines for the Core Workouts.

Old workouts.

Week 21

Monday: [22K total work today]

2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work

Workout #1:

• Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);

• 7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part

  • 5 minute walking rest between each one;

  • 800m SLOW JOG when the workout is completed

• 25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.

(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.

• 1600m Repeats (try not to run the same direction on the track for every rep):

  • 5:04 (76s per 400m) for Fridah.

  • 5 reps for all of you

    • 50 second rest between each of the reps. Do NOT take longer rests!

• 2K cool SLOW jog when finished

• Have food and water with you at the track - eat recovery food immediately.

• Have foam rollers with you at the track:

  • 20 minute stretching session (follow website examples) immediately, and

  • 20 minute foam roller session (follow website examples)

Afternoon Session: 8K EASY. Core Work x 33 minutes. Follow the website examples.

Tuesday: Goal: Recover, then Progressive Threshold [28K total work today]

Morning Session:

• Fridah: 10K EASY (4:10-4:20 / K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 10K Progressive Threshold Run: Start easy for 3K (maybe 4:30 / K); then we want 5K at a faster pace (Fridah 3:20 / K); then we want an easy pace again for 2K (maybe 4:30 / K).

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

  
  

  Wednesday: Goal: EASY SLOW DAY! [25K total work today]

• Fridah: 15K EASY (4:30-4:50 / K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 10K EASY - very EASY pace

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Thursday: 800m Repeats [24K total work today]

• 30 minutes of easy warm-up;

• 1600m jog at 7:00

  • Fridah: 7 x 800m @ 2:20 per rep. Rest between each is 15 second walk, 1:40 SLOW jog, 15 second walk

• 5K SLOW jog.

• Have food and water with you at the track - eat recovery food immediately.

• Have foam rollers with you at the track:

  • 20 minute stretching session (follow website examples) immediately, and

  • 20 minute foam roller session (follow website examples)

Friday: Goal: EASY SLOW DAY! [21K total work today]

• Fridah: 15K EASY (4:30-4:50 / K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 6K EASY - very EASY pace

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Saturday: Goal: Endurance Development [26K total work today]

• 15 minute warm-up time and drills

• Fridah: 26K @ 3:31 per K

  
  

  Saturday Afternoon:

• Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!

• Sprint Drills x 15 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• 7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw

  
  

Sunday: Goal: Recovery. Off. Peace!

Week 22: 78 miles total

Older Workouts

Week 29

(season ends about 1July2024 - Olympic Year!, started about 15Jul2023)

Monday: [25K total work today]

2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work

Workout #1:

• Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);

• 7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part

  • 5 minute walking rest between each one;

  • 800m SLOW JOG when the workout is completed

• 25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.

(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.

• 2000m Repeats (try not to run the same direction on the track for every rep):

  • 6:22.5 (77s per 400m) for Fridah.

  • 5:55 (71s per 400m) Noah

  • 5 reps for all of you

    • 50 second rest between each of the reps. Do NOT take longer rests!

• 2K cool SLOW jog when finished

• Have food and water with you at the track - eat recovery food immediately.

• Have foam rollers with you at the track:

  • 20 minute stretching session (follow website examples) immediately, and

  • 20 minute foam roller session (follow website examples)

Afternoon Session: 10K EASY. Core Work x 33 minutes. Follow the website examples.

Tuesday: Goal: Recover, then Progressive Threshold [28K total work today]

Morning Session:

• Fridah: 18K EASY (4:10-4:20 / K)

• Noah 19K EASY (3:50 - 3:55 /K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 10K Progressive Threshold Run: Start easy for 3K (maybe 4:30 / K); then we want 5K at a faster pace (Fridah 3:20 / K… and Paul & Noah 3:00 / K); then we want an easy pace again for 2K (maybe 4:30 / K).

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Wednesday: Goal: EASY SLOW DAY! [30K total work today]

• Fridah: 18K EASY (4:30-4:50 / K)

• Noah 18K EASY (4:15-4:30 / K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 12K EASY - very EASY pace

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Thursday: Most important workout of the week!! We need SPEED!!

Goal: Hill Sprints [14K total work today]

Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);

• Watch the Hill Sprints Video - do it correctly!

• 4 x 39 second STEEP HILL SPRINTS (Training Shoes Only)

  • These are done at 400m race pace effort. NOT SLOW. NOT full speed.

  • 5 minute walking rest between each one;

  
  

• 4 x 24 second long bounds (watch the video)

• 4 x 24 second high bounds (watch the video)

• 3-5 minutes rest between all bounds

  • 5K SLOW JOG when the workout is completed

  • 20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.

Afternoon Session:

• 5K slow jog. Core Work x 33 minutes. Follow the website examples.

Friday:

Goal: EASY SLOW DAY! [23K total work today]

• Fridah: 18K EASY (4:30-4:50 / K)

• Noah: 18K EASY (4:15-4:30 / K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 5K EASY

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Saturday: Goal: Endurance Development [30K total work today]

• 15 minute warm-up time and drills

• Fridah: 30K @ 3:28 per K

• Noah: 27K @ 3:18 per K

  
  

  Saturday Afternoon:

• Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• 7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw

  
  

Sunday: Goal: Recovery. Off. Peace!

Weekly Totals:

• Week 50, 50 miles

• Week 49, 67 miles

• Week 48, 71 miles

• Week 43, 71 miles

• Week 40, 81 miles

• Week 39, 141K (87.6 miles) - ending 8 October 2023

• Week 37, 90 miles - week ending 29 Oct 2023

• Week 29, 93 miles, week ending 16 Dec 2023

Old Workouts: Week 37-40

Monday: [25K total work today]

2 Workouts in the morning (about a 4 hour session). Goal: Short Speed session and Endurance Pace Work

Workout #1:

• Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);

• 7 x Flying 40m races (spikes okay): 10m jog, 20m acceleration, 40m SPRINT FULL SPEED, 30m jog; You are RACING each other for the 20m acceleration and 40m sprint part

  • 5 minute walking rest between each one;

  • 800m SLOW JOG when the workout is completed

• 25 minutes sitting rest when finished with the slow 800m jog. You are resting before the next part of the workout.

(Training Shoes ONLY) 2k jog warm-up as soon as you are finished with 25 minute sitting rest. Then 5 minutes of drills.

• 2000m Repeats (try not to run the same direction on the track for every rep):

  • 6:22.5 (77s per 400m) for Fridah.

  • 5:55 (71s per 400m) for Paul / Noah

  • 5 reps for all of you

    • 50 second rest between each of the reps. Do NOT take longer rests!

• 2K cool SLOW jog when finished

• Have food and water with you at the track - eat recovery food immediately.

• Have foam rollers with you at the track:

  • 20 minute stretching session (follow website examples) immediately, and

  • 20 minute foam roller session (follow website examples)

Afternoon Session: 10K EASY. Core Work x 33 minutes. Follow the website examples.

Tuesday: Goal: Recover, then Progressive Threshold [28K total work today]

Morning Session:

• Fridah: 18K EASY (4:10-4:20 / K)

• Paul, Noah 19K EASY (3:50 - 3:55 /K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 10K Progressive Threshold Run: Start easy for 3K (maybe 4:30 / K); then we want 5K at a faster pace (Fridah 3:20 / K… and Paul & Noah 3:00 / K); then we want an easy pace again for 2K (maybe 4:30 / K).

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Wednesday: 800m Repeats [24K total work today]

• 30 minutes of easy warm-up;

• 1600m jog at 6:00 FOR PAUL; 7:00 FOR FRIDAH

  • Fridah: 5 x 800m @ 2:18 per rep. Rest between each is 15 second walk, 1:40 SLOW jog, 15 second walk

  • Paul / Noah: 5 x 800m @ 2:07 per rep. Rest between each is 15 second walk, 1:40 SLOW jog, 15 second walk

• 5K SLOW jog.

• Have food and water with you at the track - eat recovery food immediately.

• Have foam rollers with you at the track:

  • 20 minute stretching session (follow website examples) immediately, and

  • 20 minute foam roller session (follow website examples)

Afternoon Session:

• 12K SLOW jog

• Core Work as a team. 33 minutes. Follow the website examples.

• 7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw

  
  

Thursday: Goal: EASY SLOW DAY! [30K total work today]

• Fridah: 18K EASY (4:30-4:50 / K)

• Paul, Meritei 18K EASY (4:15-4:30 / K)

• Eat recovery food immediately.

• 20 minute stretching session (follow website examples) immediately, and

• 20 minute foam roller session (follow website examples)

Afternoon Session:

• 12K EASY

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• Core Work as a team. 33 minutes. Follow the website examples.

Friday: Goal: Hill Sprints [9K total work today]

Pre Meet Warm-up (Sprint race Version) (60-70 minutes) (follow website example for some ideas - you can adjust it to meet your needs);

• Watch the Hill Sprints Video - do it correctly!

• 4 x 35 second STEEP HILL SPRINTS (Training Shoes Only)

  • These are done at 400m race pace effort. NOT SLOW. NOT full speed.

  • 5 minute walking rest between each one;

  
  

• 4 x 22 second long bounds (watch the video)

• 4 x 22 second high bounds (watch the video)

• 3-5 minutes rest between all bounds

  • 5K SLOW JOG when the workout is completed

  • 20 minutes of stretching and 20 minutes of foam roller when back at the camp. Eat recovery food and hydrate.

Afternoon Session:

• Core Work as a team. 33 minutes. Follow the website examples.

Saturday: Goal: Endurance Development [29K total work today]

• 15 minute warm-up time and drills

• Fridah: 29K @ 3:45 per K

• Paul, Noah: 27K @ 3:25 per K

  
  

  Saturday Afternoon:

• Push-Up Test. Perfect form. 1 push-up every 2 seconds - NOT FASTER! The back is flat and eyes are forward. Do as many as possible!

• Sprint Drills x 25 minutes. Follow website examples. Become EXPERTS at all of these SPRINT Techniques!

• 7 Way Hips Exercise: https://www.youtube.com/watch?v=iLTBIaHU5iw

  
  

Sunday: Goal: Recovery. Off. Peace!

Time Trial Results