Practice Schedule

This Week’s Practice

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
					Saturday February 1 1	Sunday February 2 2
Monday February 3 3	Tuesday February 4 4	Wednesday February 5 5	Thursday February 6 6	Friday February 7 7	Saturday February 8 8	Sunday February 9 9
Monday February 10 10	Tuesday February 11 11	Wednesday February 12 12	Thursday February 13 13	Friday February 14 14	Saturday February 15 15	Sunday February 16 16 TC moderate Aerobic Capacity TC moderate Aerobic Capacity 1-26: 7 miles. 6x4min at 7:05 pace with 3 min recovery 2-16: 8 miles. 8x4min at 6:50 pace with 3 min recovery
Monday February 17 17 TC base miles TC base miles week of Jan 6: 4-6 miles Recovery pace (P) under 9:00 week of Jan 13: 5-7 miles P 8:50 week of Jan 20 5-7 miles P 8:45 week of Jan 27 5-6 miles P 8:40 week of Feb 3 6-8 miles P 8:35 week of Feb 10 7-9 miles P 8:30 week of Feb 17 8-10 miles P 8:25 week of Feb 24 7-9 miles P 8:20 Add 5x60m strides race week 6 miles P8:20. 3-3 add 6x60m strides. 3-6 add 5 min at goal pace around 7:00 TC weekly mile goals TC weekly mile goals split in 5 workouts. Add a day to spread out if you need. Period 1 Jan 6-12: 35M Jan 13-19: 39M Jan 20-26: 42M Period 2 reset lower Jan 27- Feb 2: 40M Feb 3-9: 44M Feb 10-16: 49M Period 3 inverted to race Feb 17-23: 51M Feb 24 – Mar 2: 47M Race Week: whatever it is	Tuesday February 18 18 6:00 pm – 7:30 pm 1/2 Marathon stuff 6:00 pm – 7:30 pm 1/2 Marathon stuff David's Pizza, 803 W Mallon Ave, Spokane, WA 99201, USA Let’s get some road grind in leading to Sammamish. Can’t really do quality on trails this month. This is also a nice winter shake up to be ready for spring training for Bloomsday. Good for all of us. 2-11: update: NO SCHEDULED SDP TODAY. 2-18: WU, fartlek ladder 5 min, 10 in, 15 min, 10 min, 5 min quicker than 1/2M pace, and quicker each on the way down. 3 min recoveries. CD 2-25: Legacy 800s Race 1200s on track with all-group sendoffs. x6. But we’ll have to start at RHS this day – make the short drive to Hillyard.	Wednesday February 19 19	Thursday February 20 20 TC base miles TC base miles week of Jan 6: 4-6 miles Recovery pace (P) under 9:00 week of Jan 13: 5-7 miles P 8:50 week of Jan 20 5-7 miles P 8:45 week of Jan 27 5-6 miles P 8:40 week of Feb 3 6-8 miles P 8:35 week of Feb 10 7-9 miles P 8:30 week of Feb 17 8-10 miles P 8:25 week of Feb 24 7-9 miles P 8:20 Add 5x60m strides race week 6 miles P8:20. 3-3 add 6x60m strides. 3-6 add 5 min at goal pace around 7:00	Friday February 21 21 TC long run TC long run Hilly courses, trails if you can get on them. No particular pace goals. 1-10: 12 miles 1-31 14 miles 2-21 16 miles	Saturday February 22 22	Sunday February 23 23 Anaerobic Capacity spicy Anaerobic Capacity spicy Ted we should add one 100% day a couple weeks out from the race. This should make some strides you’ll see the next couple weeks a bit easier and not tighten you up instead of keeping you loose. Shoot for 8 miles today. 8×80 seconds as far as you can around a track, (probably about 350m ?) with a 3 min recovery or super slow lap. Lots of stretching, some fast strides the next couple weeks, and pretty soon we’ll be talking about a 5k race in Boston!
Monday February 24 24 TC base miles TC base miles week of Jan 6: 4-6 miles Recovery pace (P) under 9:00 week of Jan 13: 5-7 miles P 8:50 week of Jan 20 5-7 miles P 8:45 week of Jan 27 5-6 miles P 8:40 week of Feb 3 6-8 miles P 8:35 week of Feb 10 7-9 miles P 8:30 week of Feb 17 8-10 miles P 8:25 week of Feb 24 7-9 miles P 8:20 Add 5x60m strides race week 6 miles P8:20. 3-3 add 6x60m strides. 3-6 add 5 min at goal pace around 7:00 TC weekly mile goals TC weekly mile goals split in 5 workouts. Add a day to spread out if you need. Period 1 Jan 6-12: 35M Jan 13-19: 39M Jan 20-26: 42M Period 2 reset lower Jan 27- Feb 2: 40M Feb 3-9: 44M Feb 10-16: 49M Period 3 inverted to race Feb 17-23: 51M Feb 24 – Mar 2: 47M Race Week: whatever it is	Tuesday February 25 25 6:00 pm – 7:30 pm 1/2 Marathon stuff 6:00 pm – 7:30 pm 1/2 Marathon stuff Rogers High School, 1622 E Wellesley Ave, Spokane, WA 99207, USA Let’s get some road grind in leading to Sammamish. Can’t really do quality on trails this month. This is also a nice winter shake up to be ready for spring training for Bloomsday. Good for all of us. 2-11: update: NO SCHEDULED SDP TODAY. 2-18: WU, fartlek ladder 5 min, 10 in, 15 min, 10 min, 5 min quicker than 1/2M pace, and quicker each on the way down. 3 min recoveries. CD 2-25: Legacy 800s Race 1200s on track with all-group sendoffs. x6. But we’ll have to start at RHS this day – make the short drive to Hillyard.	Wednesday February 26 26	Thursday February 27 27 TC base miles TC base miles week of Jan 6: 4-6 miles Recovery pace (P) under 9:00 week of Jan 13: 5-7 miles P 8:50 week of Jan 20 5-7 miles P 8:45 week of Jan 27 5-6 miles P 8:40 week of Feb 3 6-8 miles P 8:35 week of Feb 10 7-9 miles P 8:30 week of Feb 17 8-10 miles P 8:25 week of Feb 24 7-9 miles P 8:20 Add 5x60m strides race week 6 miles P8:20. 3-3 add 6x60m strides. 3-6 add 5 min at goal pace around 7:00	Friday February 28 28 TC Long Run Aerobic Conditioning TC Long Run Aerobic Conditioning 80-87 % VO2 max, 85% HR max. A mile or two to build up to P, then steady for bulk of run. Leave a mile or two at end to cool down. 1-17: 13 mile run. P 7:45-50 2-7: 15 mile run. P 7:35-7:40 2-28: 14 mile run. P 7:25-7:30. Just a week left!	Saturday March 1 1	Sunday March 2 2 TC Anaerobic Conditioning - Aerobic Capacity transition TC Anaerobic Conditioning - Aerobic Capacity transition An Con: VO2 88-93 % max, 90% max HR Ae Ca: VO2 94-99 % max, 9% max HR 1-19 5 miles. set 1: 3×8 min with 4 min recovery. P drops each 8 min; 7:10, 7:00, 6:50. 10 min jog set 2: 2x800m @3:25 or under with 400m jog 2-9 6 miles. set 1: 3×8 min with 4 min recovery. P drops each 8 min; 7:05, 6:55, 6:45. 10 min jog set 2: 2x800m @ 3:22 or under with 400m jog 3-2: 8 miles. set 1: 3×8 min with 4 min recovery. P drops each 8 min; 7:00, 6:50, 6:40. 10 min jog set 2: 2x800m @ 3:20 or under with 400m jog. Last good effort – let’s go run a half!
Monday March 3 3 TC base miles TC base miles week of Jan 6: 4-6 miles Recovery pace (P) under 9:00 week of Jan 13: 5-7 miles P 8:50 week of Jan 20 5-7 miles P 8:45 week of Jan 27 5-6 miles P 8:40 week of Feb 3 6-8 miles P 8:35 week of Feb 10 7-9 miles P 8:30 week of Feb 17 8-10 miles P 8:25 week of Feb 24 7-9 miles P 8:20 Add 5x60m strides race week 6 miles P8:20. 3-3 add 6x60m strides. 3-6 add 5 min at goal pace around 7:00 TC weekly mile goals TC weekly mile goals split in 5 workouts. Add a day to spread out if you need. Period 1 Jan 6-12: 35M Jan 13-19: 39M Jan 20-26: 42M Period 2 reset lower Jan 27- Feb 2: 40M Feb 3-9: 44M Feb 10-16: 49M Period 3 inverted to race Feb 17-23: 51M Feb 24 – Mar 2: 47M Race Week: whatever it is	Tuesday March 4 4 6:00 pm – 7:30 pm just miles 6:00 pm – 7:30 pm just miles Sammamish guys add strides before race	Wednesday March 5 5	Thursday March 6 6 TC base miles TC base miles week of Jan 6: 4-6 miles Recovery pace (P) under 9:00 week of Jan 13: 5-7 miles P 8:50 week of Jan 20 5-7 miles P 8:45 week of Jan 27 5-6 miles P 8:40 week of Feb 3 6-8 miles P 8:35 week of Feb 10 7-9 miles P 8:30 week of Feb 17 8-10 miles P 8:25 week of Feb 24 7-9 miles P 8:20 Add 5x60m strides race week 6 miles P8:20. 3-3 add 6x60m strides. 3-6 add 5 min at goal pace around 7:00	Friday March 7 7	Saturday March 8 8	Sunday March 9 9
Monday March 10 10	Tuesday March 11 11	Wednesday March 12 12	Thursday March 13 13	Friday March 14 14	Saturday March 15 15	Sunday March 16 16
Monday March 17 17	Tuesday March 18 18	Wednesday March 19 19	Thursday March 20 20	Friday March 21 21	Saturday March 22 22	Sunday March 23 23
Monday March 24 24	Tuesday March 25 25	Wednesday March 26 26	Thursday March 27 27	Friday March 28 28	Saturday March 29 29	Sunday March 30 30
Monday March 31 31

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