The Second Dozen Weeks
Phase IIIA: 2 weeks: R/8/14 – W/8/28
Week 16: 9/8
Monday Boys – 4 miles, girls – 3 miles: stay loose, do 7 surges
Form running
500m at “perfect race pace” x 2
Tuesday
Wednesday 2000m – 1000m – 500m – 200m – 100m
Form running
“minute of truth” followed by cool down and stretching
Thursday
Dismiss at 2:30! Gale Woods Farm, on Henn. Co 110,
east of St. Bonifacius/west of Mound
Friday Threshold pace - 1000m runs x 8 – 7 - 6
Track Run NO FASTER THAN PROPER
Ice cream
Weekend Get out for some easy intervals of 10’ or so.
Week 17: 9/15
Monday
To learn what a faster stride rate feels like, try some downhill strides once a week. Your ultimate goal is 180 strides per minute, no matter your pace.
Find a very gentle downhill on grass or even dirt that is 50 to 100 meters long.
Run two to three easy miles to warm up.
Begin at the top of the slight slope and allow gravity to ease you into a controlled acceleration as you descend. The downhill naturally helps you increase your turnover. Jog back to the starting point.
Try four to six downhill strides. Cool down with a couple of easy miles.
Tuesday Run of the Lakes hosted by Waconia
No early dismissal
Wednesday E/L: Long run – 60’ – IN GROUPS
“Tour of
Thursday T: 1500m runs x 3 - 5
Trails
Phase IVA: 3 weeks
Friday 7’ runs with 30’ and 50m stride counts x 2
Track
Saturday Milaca Mega Meet!!
Stone’s Throw Golf Course,
Week 18: 9/22
Monday 20 minute run at E/L pace practicing surging
Pace work = 180 steps/1’ = 45 steps/15” x 20 Form work: hands/arms, high heels, erect posture, straight feet
Tuesday Dassel-Cokato Invitational
Wednesday Form running, surging practice
Boys – 3, girls 2 ½ miles
Relaxation and stretching techniques
Thursday
Friday OFF – Homecoming!!
Week 19: 9/29
Monday Intervals: 1000’s x 3 – 4 and 500’s x 3 - 6
School trails I – pace = rest equals run time
Tuesday Pictures!
Pretty area by woods followed by MMD: 3 ½ - 5 miles: pace – a bit faster than E/L
Wednesday Reps – 200’s x and 400’s x 4 - 6
Track R – pace = rest equals 3 x running time
Thursday 65’ run in groups; out and back on
Roads E/L pace: it ain’t joggin’!!!!!!
Friday I – pace 3’ runs x 8
School environs
Week 20: 10/5
Monday Boys: 2 x 2000m runs in 8’ – 9:20’, 2 x 1000m in 3:37’ – 4:15’
Track Girls: 2 x 1600m runs in 7’ – 7:43’, 2 x 800m in 3:30’ – 3:50’
Tuesday MMD: boys – 5 miles in 33’ – 38’, girls – 4 miles in 30’ – 33’
Around town
Wednesday 3 x 7’ runs and stretching
Paths
Thursday The Wright County Conference Meet, hosted by Waconia
Hurry! At
Phase IVB: 3 weeks
Primary - Threshold Secondary – Int/Reps Maintenance - Reps/Int
Friday Intervals – 1’ runs with 1’ rest x 8
Track 2’ runs with 2’ rest x 4
30” runs with 30” rest x 8
Weekend Get out twice and run 3 x 10’ runs with 2 minutes in between!
Week 21: 10/13
Monday Target HR runs x 1’: 140 160 180 200
Track /15” 35 40 45 50
2 4 3 1
Tuesday
Hurry!
Wednesday Reps – 1’ runs with 4’ rest x 16 - 20
Track
Thursday MEA Break Traditionally, we have taken this time off from
Friday formal practice with excellent results. BUT, you should get out
Weekend several times during these four days and do some interval type
work like run for 2 minutes then rest for 2 minutes x 10 or do
some threshold workout like 2 x 20’ runs with about a minute in
between. Call you teammates and get together with them.
Week 22: 10/20
Monday Boys: 2 x 2000m runs in 8’ – 9:20’, 2 x 1000m in 3:37’ – 4:15’
Track Girls: 2 x 1600m runs in 7’ – 7:43’, 2 x 800m in 3:30’ – 3:50’
Tuesday MMD: boys – 4.5 miles in 33’ – 38’, girls – 3.5 miles in 30’ – 33’
Out into Rebecca and back?
Wednesday 3 x 7’ runs and stretching
Paths
Thursday Section 2AA Championship Meet
Out at 1:45! Hosted by Chaska at the Chaska Par 30 Golf Course
Friday 1000m repeats at T-pace x 8
Track
