Winter Running
Week 8: February 19-25, 2023
Phase II, Week 3 (Aerobic base building and added speed)
WEEK NOTES:
The mileage pops right back up this week to ~90% of peak volume. Remember to check this VDOT chart with training intensities broken down. With even more snowy weather in the forecast for this week, plan accordingly. It may be wise to use the treadmill or even an indoor bike to substitute if necessary.
SUNDAY - OFF or 4 miles easy
MONDAY - Long run at steady E/L effort
Group 1 = 7-8 miles
Group 2 = 5-6 miles
Group 3 = 5 miles
TUESDAY - 20:00 easy, 3-4 laps of 200 hard/200 easy, 10:00 easy
Group 1 = 5-6 miles
Group 2 = 5 miles
Group 3 = 4-5 miles
WEDNESDAY - Easy recovery run
Group 1 = 5-6 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles or 30:00 non-impact/cross-training
THURSDAY - 10:00 easy, 15:00 T, 10:00 easy
Group 1 = 5-6 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles
FRIDAY - Easy distance
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
SATURDAY - Easy distance or Winter WiscoMILE
Group 1 = 4-5 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles
TOTAL MILEAGE:
Group 1 = 31-39 miles
Group 2 = 26-34 miles
Group 3 = 21-30 miles
Week 4: January 22-28, 2023
Phase I, Week 4 (Aerobic base building)
WEEK NOTES:
This week is a little lower in the overall volume. Think of it as a little bit of recovery before the next build (see this VDOT chart with training intensities broken down). See me if you have any questions on how to read this. Threshold running is a great bridge between the really high-intensity running and regular easy running.
SUNDAY - OFF
MONDAY - Long run, gradual progression in final ~20:00 to ~T pace
Group 1 = 7 miles
Group 2 = 5-6 miles
Group 3 = 4-5 miles
TUESDAY - 10:00 easy, 3x3:00-5:00 T effort (1:00 rec.), 10:00-15:00 easy
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
WEDNESDAY - Easy recovery run
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = 2-3 miles or non-impact/cross-training
THURSDAY - Easy distance, 6x ~:20 hill sprints
Group 1 = 5 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles
FRIDAY - Easy distance
Group 1 = 5-6 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
SATURDAY - Easy distance
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = off
TOTAL MILEAGE:
Group 1 = 30-33 miles
Group 2 = 23-27 miles
Group 3 = 13-19 miles
Week 3: January 15-21, 2023
Phase I, Week 3 (Aerobic base building)
WEEK NOTES:
This week is a slight uptick in total volume and also has a bit of T pace work (see this VDOT chart with training intensities broken down). See me if you have any questions on how to read this. Threshold running should be faster than your regular easy pace by a fair amount, but as fast at 5k tempo. It should feel “comfortably hard.”
SUNDAY - OFF or 3-5 miles easy
MONDAY - Long run, 8x100m strides
Group 1 = 7-8 miles
Group 2 = 5-6 miles
Group 3 = 3-4 miles
TUESDAY - Fartlek (10:00 easy, then 8-10x 1:00 hard, 1:00 easy)
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
WEDNESDAY - Easy recovery run
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = 2-3 miles or non-impact/cross-training
THURSDAY - Easy distance
Group 1 = 5 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles
FRIDAY - 10:00 easy, then 10:00-15:00 T effort, 10:00-15:00 easy cooldown
Group 1 = 6 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
SATURDAY - Easy distance
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = off
TOTAL MILEAGE:
Group 1 = 30-39 miles
Group 2 = 23-32 miles
Group 3 = 12-21 miles
Week 2: January 8-14, 2023
Phase I, Week 2 (Aerobic base building)
WEEK NOTES:
This is a week that is largely easy running with a sprinkling of strides, :30 pickups, and T pace (see this VDOT chart with training intensities broken down). See me if you have any questions on how to read this. Threshold running should be faster than your regular easy pace by a fair amount, but as fast at 5k tempo. It should feel “comfortably hard.”
SUNDAY - OFF or 3-5 miles easy
MONDAY - Long run, 4-6x :30/:30 pickups starting at 20:00 or 30:00
Group 1 = 6-7 miles
Group 2 = 5-6 miles
Group 3 = 3-4 miles
TUESDAY - Fartlek (10:00 easy, then 3x5:00 at ~T effort with 1:00 easy between sets, 10:00-15:00 cooldown)
Group 1 = 5-6 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
WEDNESDAY - Easy recovery run
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = off
THURSDAY - Easy distance + 8x100m strides
Group 1 = 5 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles
FRIDAY - Easy distance with :30 pickups every 5:00 starting at 10:00
Group 1 = 6 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
SATURDAY - Easy distance
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = off
TOTAL MILEAGE:
Group 1 = 30-39 miles
Group 2 = 23-32 miles
Group 3 = 12-21 miles
Week 1: January 1-7, 2023
Phase I, Week 1 (Aerobic base building)
WEEK NOTES:
Hopefully this offers a smooth transition back to structured running. Most of this should be at a regular easy run tempo (140-160 beats per minute or able to maintain a 2-2 breathing pattern). For the T effort, this does not need to be super hard, but “a little” hard in that it is significantly faster than regular easy run tempo.
SUNDAY - OFF or 3-4 miles easy
MONDAY - Long run, 8x strides or 6x :30 hard/:30 easy pickups in final 10:00
Group 1 = 6-7 miles
Group 2 = 5 miles
Group 3 = 3-4 miles
TUESDAY - Easy distance with 3x3:00 (T effort) with 2:00 recoveries
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
WEDNESDAY - Easy recovery run
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = off
THURSDAY - Easy distance + 4-6x ~:20 hill sprints (85% for :10, 95% for final :10)
Group 1 = 5 miles
Group 2 = 4-5 miles
Group 3 = 3-4 miles
FRIDAY - Easy distance
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
SATURDAY - Easy distance or UWM Developmental Meet #2
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = off
TOTAL MILEAGE:
Group 1 = 29-36 miles
Group 2 = 23-30 miles
Group 3 = 12-20 miles