Fern Creek Distance Program Winter Break Training
Week of 12/15:
Friday: (12/16): 4-5
Mile Run
Saturday: Easy (30:00 to 40:00 on your own)
Week of 12/19:
Monday: Long Run (60:00 to 70:00 minutes) Strides, General Strength.
Tuesday: Workout (10:00 easy warm-up, 20:00 of
1:00 @ R pace/1:00 easy, 10:00 easy cool-down)
Wednesday: Recovery (35:00 to 45:00 on your own)
Thursday: Medium (35:00 to 50:00, 3-5 x 50m
buildup sprints during the run) Strides, General Strength
Friday: Workout (1-2 mile warm-up, 3-5
controlled hills, medium back)
Saturday or Sunday:
Recovery (30:00 to 45:00 on your own)
Strides, General Strength
Take One Day Off!
Week of 12/26:
Monday: Long Run (60:00 to 70:00 minutes) Strides, General Strength
Tuesday: Workout (10:00 easy, 20:00 minutes of 2:00
@ Tempo/:30 easy, 10:00 easy)
Wednesday: Recovery (35:00 to 45:00 on your own)
Thursday: Medium (40:00 to 50:00, 3-5 x 50m
buildup sprints) Strides, General
Strength
Friday: Workout (3 or 4 mile loop for time)
Saturday or Sunday:
Recovery (30:00 to 45:00 on your own) Strides, General Strength
Take One Day Off!
Week of 1/2 (first week back):
Monday: Long Run (60:00 to 75:00 minutes)
Tuesday: Practice
Resumes
Types of Workouts
M: Medium distance at a medium pace
E: Easy distance run, usually shorter
L: Long run
W: Workout, recovery day after.
Paces
E pace: Easy run pace (about 1:30/mile slower than 5K pace)
T pace: Tempo pace (about :30/mile slower than 5K pace)
I pace: Interval pace (5K pace)
R pace: Repetition pace (Mile pace)
F pace: Fast pace (800 pace)
