Updated Training Schedule

On February 3rd, I posted this Training Schedule to prepare for the summer season.  This was simply a rough outline that I put together myself w/o coach's input.  I figured that once she and I spoke about it in detail, a slightly different plan would come together - and this is it:

March

Wk 1 – hills, cruise intervals, long run

Wk 2 – hills, tempo, long run

Wk 3- long intervals, cruise intervals, long run

Wk 4 – hills, long intervals, long run

 

April

Wk 1 – long intervals, high volume short intervals, long run

Wk 2 – long intervals, high volume short intervals, long run

Wk 3 – long intervals, speed (intro), short intervals, reduce long run distance to 10 miles

Wk 4 – long intervals, speed, short intervals, 8-10mile long run

 

May

Intro to anaerobic workouts

Wk 1 – longer intervals (low volume), speed, anaerobic short intervals, 8 mile long run

Wk 2 – longer intervals, speed, short intervals, 8 mile long run

Wk 3 – longer intervals, speed, anaerobic, 8 mile long run

Wk 4 longer intervals, speed, short intervals, 8 mile long run

 

June

Early Competitive

Anaerobic workouts, high intensity/low volume

 

July

Mid competitive

Sharpening

 

Aug

Late competitive

Sharpening

This plan is quite a bit different than the one I posted earlier.  About the only similarity is the stressing of the long intervals for an extended period of time.  However, this plan above is much more intense - a lot of the threshold work in the Feb-3 plan has been yanked out and replaced by short interval sessions.  We've also moved the hill portion up to the front.  

By the 2nd half of April I'll be up to three workouts per week in addition to the long run (although we'll be shortening the long run at that time).  Down weeks are not shown specifically, but they will be included - this plan is just meant to show what the emphasis will be each week/month.  Once June starts, the emphasis will move to speed work to prepare for the start of the season.  (long intervals should be finished by then)

I'm hoping to ramp the long run up to about 14-miles or so before we start cutting the distance back in late April.  

Next week will consist of two threshold sessions plus a long run, and then I jump into what's posted here.  Should be interesting.