These work out examples will be working directly with the Training Calendar
an example of four week workout schedule for part of phase II, and phase III
By: Coach Welch
There are four weeks of workouts that I recommend a second work out (whichever works best AM or PM). Either way, you can start with 2 doubles the first week, and then add one the next and work up at least four a week depending on the athlete.
All working off of your VO2 Max.
70% Straight continuous run steady state
80% is like 1/2 marathon pace
90% is 10k pace
95% is like 5k pace.
Example:
Day 4 - is 3x2000 meters at 10k pace with 90 seconds rest between each rep.
Day 6 - 4-5x1000 meters at 5k pace with 90 seconds rest between each.
Days 7 and 21 - Rest/Recovery Run, or Curcuits (weights). You should add circuits to easy run days and running fundamentals.
All days of repeats (4,6,11,13,etc) should be preceded by a warm up, stretch and some running fundamentals (drills). Followed by a good warm/cool down.
It is easiest to run your weekly workouts in blocks, depending on the age, experience and strength of the athletes. One week, then back off, two weeks, then back off, or three weeks then backoff. Backoff just means a lighter work week for them and they build their strength back up and come back stronger. The backoff weeks in training now pay off in the latter part of the season.
| Day | Type of Session | Workout | | |
| | | | | |
| | | | | |
| 1 | SCR | up to 60' | (70% of Vo2 max) | |
| 2 | SCR | 30' | (80%) of Vo2 max | |
| 3 | SCR | 20' | ( 70%) of Vo2 max | |
| 4 | Repeats | 3 to 4 x 2k | (90%) of Vo2 max | (90") |
| 5 | SCR | 30' | (70% of Vo2 max | |
| 6 | Repeats | 4 to 5x1k | (95%) of Vo2 max | (90") |
| 7 | Rest - Recovery- and or circuits which ever is needed | | | |
| 8 | SCR | day 1 only up to 65' | | |
| 9 | SCR | same as day 2 | | |
| 10 | Scr | 25' | (70%) of Vo2 max | |
| 11 | Repeats | same as day 4 | | |
| 12 | SCR | same as day 5 | | |
| 13 | Repeats | same as day 6 | | |
| 14 | OFF | | | |
| 15 | SCR | up to 70' | ('70%) | |
| 16 | SCR | 30' | (80%) | |
| 17 | SCR | 30' | (70%) | |
| 18 | Repeats | 3 to4x3k | (90%) | (90") |
| 19 | SCR | 30' | (70%) | |
| 20 | Repeats | 5 to 6x1k | (95%) | (90") |
| 21 | OFF- recovery run - circuits | | | |
| 22 | SCR | up to 75' | (75%) | |
| 23 | SCR | 30' | (80%) | |
| 24 | SCR | 35' | (70%) | |
| 25 | Repeats | 3 x 3k | (90%) | (60") |
| 26 | SCR | 30' | (70%) | |
| 27 | Repeats | 6 x 1k | (95%) | ( 90") |
| 28 | OFF | | | |
| | | | | |
| Backoff Week | | | |
| | | | |
| 1 | SCR | 40' | (65%) | |
| 2 | SCR | 30' | 70%) | |
| 3 | OFF … do circuits or fundamentals or none | | | |
| 4 | Rep | 6 x 1k | (95%) | (90") |
| 5 | very little or circuits or weights | | | |
| 6 | SCR | 40' | (65%) | |
| 7 | OFF | | | |
Our body adapts to the harder work at recovery time. When it adapts it then gets stronger. We talk about the importance of recovery in the next article. If you don't know your Vo2 max read the previous article on Vo2 Max.