Winter Conditioning Plan

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)