Below, you'll find an outline of weeks 3 and 4 of the 2016 Track and Field season.
Week #4 was a recovery week that included a 20% drop in mileage. Since we didn't race, we included a third workout for the week, a fartlek at self-selected intensities. Adding a third workout strayed from our usual pattern of:
Day 1: Hard/Moderate
Day 2: Recovery
Day 3: Easy + Stuff that makes good athletes
Day 4: Hard/Moderate
...but it seemed like the right choice at the time. If everyone falls apart this, then it was probably the wrong choice. However, our only real workout this week is a 20 minute tempo run, so it's my hope that we're all standing my the meet on Friday.
Week #3 of 13
M- AM/PM Acceleration Maintenance (5x8 sec HS) + GS Circuit
T- 5-7x800’s @ ~90% vVO2 + IPR
W- Recovery + Strength Training
Th- AM/PM Easy + IPR
F- 10-12x200’s @ 3k-2k-Mile-ish Pace
S- Long Run (Easy)
Week #4 of 13
M- 4x6 min Repeats @ 85% vVO2 w/ 90 seconds rest
T- 50-60 min Recovery Run + Strength
W- 5-6 Miles + IRP
Th- 8-10x300 @ 3k-2k Pace (800m group: 3x4x200m @ ~2k-mile-1200 pace)
F- 1 Hour Regeneration Run
S- Fartlek (1-2-3-4-3-2-1) w/ = rest
Note: I'll use this blog for both YRP and Rapid City Stevens Cross Country related topics and news.