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The Second Dozen Weeks

Phase IIIA: 2 weeks: R/8/14 – W/8/28

Primary – Intervals, Secondary – Repetitions, Maintenance – Long
Weeks start on Mondays; Phases start on Thursdays and end on Wednesdays
 
Week 14: 8/24
Monday                     The Wright County Conference Jamboree!
          Hosted by Glencoe-Silver Lake at Glencoe Country Club
Be at the front doors of DHS at 7:15 a.m.           
 
Tuesday                     Intervals: 800 & 1200m runs, THR: 42
Back at Rebecca!
 
Wednesday               10' runs   x   3 - 4
 
Thursday                   LSD: 5 - 7 miles             
 
Friday                       Repetitions: 200m, leave every 2 1/2’ x 25 - 30, HR @ 47-50
 
Weekend                  Get a long run in one of the two days and do some cross training the other.
 
Week 15: 8/31
Monday                    Long, slow distance: 6 - 8 miles
Last day at Lake Rebecca!
 
We will now be meeting at school, on the west side of the track at
3:15 pm. for the rest of the season.  Meet on the west side of the track.
We should be done by 5:00 most days.
 
Tuesday                     Intervals, 1’ & 2’ runs   x   6 of each, HR @ 43-45, 3.
Upper flats
 
Wednesday               Tempo runs of 1000m x 3, race pace 500m x 3
School trails
 
Thursday                   Maple Lake Invitational, Ney County Park,
Be at DHS at 2:30 p.m.!       north of Maple Lake on Cty. 8
           
Friday                                    OFF!
Weekend                   Labor Day Weekend. There are four days here. Three times during this time get out for an hour of something! No roller-blading on Sunday or Monday. It'll kill your legs for Tuesday's meet.
 
Phase IIIB: 3 weeks
Primary – Intervals, Secondary – Threshold, Maintenance – Long
                  Races count as interval workouts
 
Week 16: 9/8
Tuesday                     Rockford Rocket Run
                                 Hollydale Golf Course, north of 55 on Vicksburg
Bus in back of the high school – get there!
 
Wednesday               Long run of 55’ – 70’, across the tracks on Tiger Drive and south
Town trails                Sprinting/form runs   x   10   on the grass
 
Thursday                   Repetitions – 1’ runs with 4’ rest x 16, distance goals
Woods trail                   5 sprints before, 5 after
 
Friday                        Intervals – 600m x   7 – 10, HR @ 43 – 45, 4.
Pine Alley                                 6 sprints before, 4 after
 
Weekend                   Yep! Keep the quality flowing by getting out for over an hour both days. One day make it a long run, the other some longer intervals like 5 minute runs
  

Week 17: 9/14

 

Monday                     Boys – 4 miles, girls – 3 miles: stay loose, do 7 surges

Bike paths                     Form running;  500m at “perfect race pace”  x  2

                                                                       

Tuesday                     Norwood – Young America Lions Invitational

Bus behind school - hurry! Baylor County Park, Carver County 33.

 

Wednesday             Set up the race course, then 1000m – 500m – 200m – 100m

Lake Rebecca                 Form running

 

Thursday                   DELANO INVITATIONAL

Dismiss at 2:30!         Lake Rebecca Park, Hilltop Area

                                 Parents night to follow!

 

Friday                       2000m tempo runs with goal times  x   4

school trails

 

Week 18: 9/21

 

Monday                     Boys – 3 miles, girls – 2 1/2 miles: hill work, 7 surges

Lake Rebecca               Form running: 100m pace counts  x  8

                                                                       

Tuesday                     Waconia Run of the Lakes

Bus behind school.      Crown College

 

Wednesday             Perfect pace 500m x 2; 100m pace counts x 8; 600m tempo x 3

School trails                 Form running

 

Thursday                   Glencoe - Silver Lake Invitational

Dismiss at 2:30!           Glencoe Country Club

 

 

Friday                       2000/2500m tempo runs with goal times  x   4

School trails

 

Week 19: 9/28

 

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

                                    Collinwood Lake Park, south of Cokato

 

Wednesday               Form running, surging practice

                                                Boys – 3, girls 2 ½ miles

                                                        Relaxation and stretching techniques

                       

Thursday                   Buffalo Invitational

                                    Buffalo Heights Golf Course

 

Friday                       Pictures!!

 

 

Saturday                   Willmar Optimist Invitational

Bus at 10:30 a.m.       Eagle Creek Golf Course, Willmar                                     

 

Week 20: 10/5

 

Monday                    MMD: boys 6 miles, girls 5

Bike trails                    run the perimeter of Delano

 

Tuesday                     I-pace 400's with goal times   x   10

Track

                                     

Wednesday               T-pace 1000's   x   5-6             

School trails

 

Thursday                   R - pace 3' runs  x  7

Track

 

Friday                       2000/2500's   x   4

School environs

 

 

Week 21: 10/12

Monday                   Wright County Conference Meet!

Dismiss at 2!              Glencoe Country Club

                                                 

Tuesday                   Mile repeats x 4 - 5

Around town on the bike trails

 

Wednesday               2 - minute runs   x   10

Track

 

Thursday, Friday, Saturday, Sunday: MEA Weekend: While we typically don't conduct formal practice, here's what you should do:

 

One day - rest

One day - run twice!! Go run for 30' as soon as you get up and then do 4  x  10' runs in the afternoon

One day - go for a nice long pace-changing run of 1:15 somewhere pretty

One day - go for a steady run of 50' followed with some sprints

 

Week 22: 10/19

 

Monday                      Hills: loops of mtn. bike and horse trails

South LR trails             boys - 6 miles, girls 5 miles total

 

Tuesday                     R-pace 200's - leave every 2 minutes   x   25

Track

                                     

Wednesday               T-pace 800's   x  6 - 8              

Track  

Thursday                   Hills: loops of bike trails and horse trails

West LR trails             boys 5 miles, girls 4 miles   

 

Friday                       2000's   x   4

Forest/field trail