Build Speed - Aerobic Capacity (VO2max). RUNRR. Build Speed - Aerobic Capacity (VO2max). RUNRR

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1 FPYC Track & Field Goal: 800m 1500m Week Phase Date Day Workout Purpose Comments 1 Stamina 5/6 Mon OFF 5/7 Tue 5/8 Wed OFF or Cross-Train 5/9 Thu Aerobic Capacity Intervals: 3 x [3 x 200m with 200m jog] with 400m jog between sets + 5 to 10 minute Cooldown As you head into this training program, remember that recovery between key workouts is the key. If you simply perform the workouts and get to the race healthy, you give yourself the best chance at success. Perform this workout on a rolling course so that some fast running is performed on up hills, some on flat ground and some on down hills. Run slowly between the fast surges. 5/10 Fri Run 5/11 Sat OFF or Cross-Train 5/12 Sun NOTE: You will see the purpose behind each day's workout in the 'Purpose' Column of this spreadsheet. Also, be sure to read more about each workout at Track Meet: 400m and 800m Good Luck! FPYC Track Meet NOTE: This Friday run can be optional. I'm not sure how far you run on your easy run days, so this can be increased/decreased based on how you feel and your needs in training. The keys are the workouts and Track Meets that will help build his leg speed. If he becomes fatigued, give him an extra day off or more and decrease the length/volume/intensity of his workouts for the week. NOTE: Remember to make your hard days hard and your easy days easy.

2 2 Stamina 5/13 Mon OFF Tempo Run: 2 miles + 5 to 5/14 Tue 10 5/15 Wed OFF or Cross-Train 5/16 Thu Aerobic Capacity Intervals: 6 x 400m with 200m Build Stamina - lactate threshold. NOTE: Mondays will need to be a big recovery day. Make sure you rest well this day to optimize your activities throughout the remainder of the week. See McMillan Running Calculator for training paces. 5/17 Fri OFF OR 20 to 30 minute Recovery Run Track Meet: 1500m and/or 400m Good Luck! SYA Track Meet 5/18 Sat 5/19 Sun OFF or Cross-Train 3 Speed 5/20 Mon OFF 5/21 Tue Hill Repeats: 4 times a moderately sloped hill (6-10% grade) lasting 45 to 60 seconds with the jog back down the hill as recovery + 5 to 10 5/22 Wed OFF or Cross-Train 5/23 Thu 5/24 Fri Run 5/25 Sat OFF or Cross-Train 5/26 Sun Build leg strength, VO2max and lactic acid tolerance. NOTE: Be sure to incorporate hills into your easy runs and long runs each week. This will condition your legs to be strong in the final miles of your race. NOTE: The effort will be hard, but not all out. Practice using strong running form. Pump your arms and drive your knees to propel yourself up the hill. Learn to use your optimal hill running form for efficiency and power. Track Meet: 400m & 800m or 5K Race Good Luck! Nothing scheduled - Memorial Day Weekend

3 4 Speed 5/27 Mon OFF 5/28 Tue 20 to 30 minute Easy Run Build Endurance 5/29 Wed OFF or Cross-Train Pace Practice: 6 x 200m at Goal Race Pace with 300 to Practice Race Pace - 400m jog + 5 to 10 minute Increase Leg Speed. 5/30 Thu Cool-Down 5/31 Fri OFF 6/1 Sat Race: 800m & 1500m Good Luck! 6/2 Sun OFF 5 Speed 6/3 Mon OFF 6/4 Tue 20 minute Easy Run Build Endurance 6/5 Wed OFF or Cross-Train Anaerobic Capacity Intervals: 8 x 200m with 200m 6/6 Thu 6/7 Fri Run 6/8 Sat OFF or Cross-Train 6/9 Sun Track Meet: 1500m Good Luck! 6 Speed 6/10 Mon OFF 6/11 Tue 20 minute Easy Run Build Endurance 6/12 Wed OFF or Cross-Train Pace Practice: 6 x 200m at Goal Race Pace with 300 to Practice Race Pace - 400m jog + 5 to 10 minute Increase Leg Speed. 6/13 Thu Cool-Down 6/14 Fri OFF 6/15 Sat Race: 800m Good Luck! 6/16 Sun Race: 1500m Good Luck! This is a good week for recovery. You may want to run on the low end of the mileage range and take an extra day off. PVA Preliminary JO Track Meet Not FPYC Scheduled - PVTC All Comers Meet PVA Preliminary JO Track Meet

4 7 Speed 6/17 Mon OFF 6/18 Tue 20 minute Easy Run Build Endurance 6/19 Wed OFF or Cross-Train Aerobic Capacity Intervals: 6 x 400m with 200m 6/20 Thu 6/21 Fri Run 6/22 Sat OFF or Cross-Train 6/23 Sun 8 Speed 6/24 Mon OFF 6/25 Tue 20 minute Easy Run Build Endurance 6/26 Wed OFF or Cross-Train Anaerobic Capacity Intervals: 8 to 10 x 200m with 200m recovery jog + 5 6/27 Thu to 10 6/28 Fri OFF 6/29 Sat OFF or Cross-Train 6/30 Sun Time Trial: 1k Good Luck! Nothing scheduled This is a good week for recovery. You may want to run on the low end of the mileage range and take an extra day off.

5 9 Speed 7/1 Mon OFF 7/2 Tue 20 minute Easy Run Build Endurance 7/3 Wed OFF or Cross-Train Pace Practice: 4 x 200m at Goal Race Pace with 300 to Practice Race Pace - 400m jog + 5 to 10 minute Increase Leg Speed. 7/4 Thu Cool-Down 7/5 Fri Run 7/6 Sat OFF 7/7 Sun Race: 800m & 1500m Good Luck! Not scheduled - PVTC All Comers Meet 10 Speed 7/8 Mon OFF 7/9 Tue 20 to 30 minute Easy Run Build Endurance 7/10 Wed OFF or Cross-Train 7/11 Thu 7/12 Fri OFF 7/13 Sat Race: 800m Good Luck! 7/14 Sun Race: 1500m Good Luck! 11 Peak 7/15 Mon OFF 7/16 Tue 20 minute Easy Run Build Endurance 7/17 Wed OFF or Cross-Train 600m Time Trial plus 200m Time Trial with 5' 7/18 Thu recovery Good Luck! 7/19 Fri OFF 7/20 Sat OFF or Cross-Train 7/21 Sun 20 minute Easy Run Build Endurance Region III Championships JO Track Meet You now enter the special Peaking Phase to rest the body/mind but keep the engine revved for racing! Reduce your life stress and focus on good sleep, proper nutrition and hydration.

6 12 Peak 7/22 Mon Anaerobic Capacity Intervals: 2 x [3 x 300m with 200m recovery jog] with 400m recovery jog between sets + 5 to 10 minute Cooldown 7/23 Tue OFF 15 minute Warm-Up + Stride Workout: 8 times 20 seconds with 1 minute recovery jog between + 15 Build Sprint - leg turnover and lactic acid tolerance. 7/24 Wed 7/25 Thu OFF 7/26 Fri 10 minute Easy Run Build Endurance 7/27 Sat Race: 800m Good Luck! 7/28 Sun Race: 1500m Good Luck! USATF Championships JO National Track Meet