Phase 3 – Championship/Race Specific Prep WARMUP:

Week 9 5 Min & Distance Line Drills

April 29- May 5
DAY WORKOUT POST RUN
Monday WEDNESDAY RACERS: 12 MIN WARM UP & 12 MIN COOL DOWN 10 MIN CORE & STRENGTH
 DISTANCE: 4x400 Descending CV, I, R, F 2-3 Min Recovery 15 MIN STRETCH/YOGA
 MID-DISTANCE: 2 X (3x200 Descending I, R, F) walk 200
NON-RACERS 10 MIN CORE & STRENGTH
40 Min Long Run with Accelerations/Hill = 1 per 8 min 15 MIN STRETCH/YOGA
Tuesday GREAT VALLEY RACERS: PRE-RACE PREP 15 MIN STRETCH/YOGA
 20 MINUTE EASY RUN
 3 X 400 100R/100 Easy Switch Fast @Ends & Straight
NON-RACERS: 5 MIN WARM UP & 8 MIN COOL DOWN 10 MIN CORE & STRENGTH
 DISTANCE: 2 X (3x800 or 3min descending T, CV, I) 2 min rest 15 MIN STRETCH/YOGA
 MID-DISTANCE: 3 X (3x400 or 90 sec CV, I, R) 60 sec rest
 4 Min Rest between sets
Wednesday CMA INVITATIONAL #2 @ GREAT VALLEY 3:30 START
 BUS LEAVES STADIUM AT 1:50
FRIDAY RACERS – DO MONDAY’S RACER WORKOUT ABOVE 15 MIN STRETCH/YOGA
 12 MIN WARM UP & 12 MIN COOL DOWN
 DISTANCE: 4x400 Descending CV to F 2 Min Recovery
 MID-DISTANCE: 2 X (3x200 Descending I, R, F) walk 200
NON-RACERS:
10-15 X 300 R with 90 sec rest (take 4 minutes rest after 6)
Thursday HOKA RACERS & RECOVERY DAY: PRE-RACE PREP 15 MIN STRETCH/YOGA
 20 MINUTE EASY RUN
 2 X 400 100R/100 Easy Switch Fast @Ends & Straight
 5 MIN COOL DOWN
NON-RACERS: 15 MIN CORE & STRENGTH
DISTANCE: 5 Min Warmup/5 Min Cool down 15 MIN STRETCH/YOGA
 5 X 3 Min CV/2 Min Jog no rest in between
MID-DISTANCE: 5 Min Warmup/5 Min Cool down
 5 X 2 Min I/3 Min Jog no rest in between
Friday UNIONVILLE RACERS: PRE-RACE PREP 15 MIN STRETCH/YOGA
 15 MINUTE EASY RUN
 3 X 400 100R/100 Easy Switch Fast @Ends & Straight
NON-RACERS: 15 MIN STRETCH/YOGA
 2-3 X (400I/100jog/600CV/100jog/400R) fast start/finish
 3-4 X (200R/100jog/200R/100jog/200F) fast start/finish
 4 Min Recovery Between Sets
Saturday REST & RECOVER!! 15 MIN STRETCH/YOGA
Sunday DISTANCE: 15 MIN CORE & STRENGTH
 LONG RUN 60-90 MIN ENDURANCE PACE 15 MIN STRETCH/YOGA
 20 SECOND ACCELERATIONS (OR HILL ATTACK) PER 10 MIN
MID-DISTANCE:
 LONG RUN 40-60 MIN EASY ENDURANCE PACE
 30 SECOND ACCELERATIONS (OR HILL ATTACK) PER 8 MIN
RPE Daniels’ Pace Effort Description Time you Training Zone
Pace Letter can spend
1 None Watching TV
2 Walking All Day
3 Jog Jg Easy Comfortable, breathing Many
30-45% a little, maybe light Hours
sweat after a while
4 Endurance E Light Feels good, sweating a 120+ Mitochondrial
45-55% bit, carry on & Capillary
conversation without a Development
lot of effort
5 Marathon M A Little Hard Not as comfortable, 60-120 Same as
55-65% sweating, can still talk Min above &
relatively easily Confidence
6 Tempo T Comfortably Can still talk but don’t 30-45 Min Eliminating
Hard really want to, regular lactic acid as it
65-80% breathing, sweating builds up
10k Race
Pace
7 Critical CV Hard More grunting than 15-30 Min Lactic Acid
Velocity 80-85% talking, full breathing, System – Start
5K Race full sweat. VO2 System
Pace Look forward to finish (low risk)
8 Interval I Very Hard Can’t talk – 100% Around Aerobic
86-90% focused on running 9-12 Threshold
3200 Race and don’t want to trip, Minutes Lactic Acid
Pace labored but regular builds quickly
breathing VO2 System
9 Repeat R 1600 Race Distance race pace, 4-8 VO2 Max pace
Pace maximum aerobic Minutes Efficiency
91-95% effort
9.5 Fast F 400-800 Max distance effort: 1-3 Speed &
Race Pace full aerobic with Minutes Anaerobic
96-100% significant anaerobic Development
10 Sprinting >100% Oxygen, who needs < 30 100%
oxygen?!? second Anaerobic