PHILOSOPHY & THOUGHTS

1. What would you say the 3 main keys to your teams successes have been?

Age appropriate / experience appropriate training plan: The training plan that we implement with our team is scaled based on a runners experience and age. We don’t try to bring kids along at a pace that is not suited for where their physical maturity is or where they may be athletically.

A philosophical sound training plan that has continuity across all areas: boys/girls XC, boys/girls track, and our middle school running programs.

Student initiative: Encouraging our upper level runners to take on some of the responsibility for their own training / off-season training.

2. What is your basic philosophy on training ? (Run everyday a minimum of ? Hills are the Key? Mileage, mileage, mileage? Effort over pace?…etc)

Consistency: Success is based on running consistently. For upper level advance runners that may be 6-7 days per week with an equal number of weekly runs during the off-season. For newer / younger athletes training may consists of 5 days per week during the season and 3 days a week during the off season.

Recovery: Training plan must have a healthy balance of hard work and lighter days of recovery based training.

Encouragement: Performance and development is directly related to the adults in the program being supportive and encouraging to ALL members of the team. The young and inexperienced runners should be given as much attention as the more advanced, longstanding members of the team.

3. Miles or minutes or both?

Minutes: A 5 mile run for a upper level senior boy is far easier than a 5 mile run for a 13 yr/old 8^th grader.

4. Effort training or Pace training? Does each have a place?

Some of both. We do assign times for some training routines based on previous performances. Most are simply effort based. See attached handout with cross country pace chart.

5. Focusing on the watch during a race…good? bad? not an issue?

Somewhere between bad and not an issue. Times,… sound like track and field. Team place, individual place, good effort, and felling good about where one finishes are our focus.

6. Running the race vs racing the race. Is there a difference and if so, how do you get your kids there?

We want our kids to learn to race and have a plan to get them there. Each coach in the program works with different team members to develop a race plan that suits and individual’s fitness level, goals, and team goals.

7. Trail running importance?

The strength developed in the hills and mountains is critical to overall XC fitness. The uneven surfaces can strengthen the smaller support muscles and ligaments to aid in maintaining overall body durability. The softer surfaces aid in maintaining joint health, and most trails are at altitude allowing for continued building of red blood cells.

8. Solving the championship peak puzzle, what steps do you take or thoughts do you have to get your kids to have their best race at the right time?

Make sure the body:

• is rested
• feels fast
• is hydrated
• and is rested, but not too rested

Make sure the mind is:

• Low on the stress meter

SEASON STRATEGIES & PLANNING

1. What are the workout goals of your:

a. early season?

· Stay healthy / make sure recovery is part of weekly routine

• Slowly build up in distance / time of runs
• Work on strength through hills

· Develop core body strength through supplemental work / general strength

b. mid season?

· Stay healthy / make sure recovery is part of weekly routine

• Continue with longer runs
• Develop pace

· Continue core body strength through supplemental work / general strength

c. late season?

· Stay healthy / make sure recovery is part of weekly routine

• Continue with longer runs
• Develop pace

· Continue core body strength through supplemental work / general strength

d. championship season?

· Stay healthy / make sure recovery is part of weekly routine

· Address all critical aspects of well balanced training plan

· Keep metal stimulus to a minimum (don’t talk about running/racing/places/times etc… too much

2. What type of workouts would you define as a hard day ? a recovery day?

Sample hard day: see Monday below

Sample recovery day: see Tuesday below

3. A lot of coaches talk about a ‘Hard/Easy” schedule. Is this your workout strategy?

YES, without a doubt. Most weeks follow a hard / easy routine.

4. Using the table below, what would be an example of your GENERAL hard/easy schedule, OR if that is not your training strategy, show how your GENERAL training schedule would look.

MONDAY MID-SEASON	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
1 mile warm up jog dynamic flexibility sprint drills 5 x 1000 m @ goal 5K race pace 1 mile cool down static stretching	½ mile warm up dynamic flexibility lunge matrix 35 – 50 minute run based on age/experience 8 minute abb routine	½ mile warm up dynamic flexibility 55 – 65 minute distance run 6 x 100m strides static stretch	Similar to Tuesday	½ mile warm up dynamic flexibility 20 – 30 minute run 6 x strides static stretch	1.5 mile warm up jog dynamic flexibility sprint drills, 3 x strides RACE 1 mi cool down optional pm x 20 min	On your Own 1 of the following depending on age, ability, motivation: *Take off – no running *30 minutes *60 minutes or more

5. Race every meet? Thoughts and lessons learned?

No. Top ranked varsity miss 1 – 2 meets per season.

6. Is cross training used during your season? If so, how?

DO’S AND DONT’S FOR: (These are very quick hit answers as cues. You can elaborate if needed)

1. Running form:

a. DO – 1) do sprint drills with proper form, 2) develop total body strength through core work, 3) run hills 4) work on form during strides

b. DON’T- 1) get enamored by long inefficient strides, 2) try to overhaul a runners natural stride.

2. Race day:

a. DO – 1) have a full warm up, 2) keep things low key

b. DON’T- 1) walk the course, 3 miles of walking before the race… then warming up? Why do we do that? I’d rather have team jog the course if not familiar.

3. Racing:

a. DO – 1) try to run relaxed and fast, 2) run the middle mile hard

b. DON’T- 1) get overly excited, 2) surrender

4. Summer training:

a. DO – 1) take a break after track of 2-3 weeks 2) build up slow, 3) find a partner or small group, 4) keep it casual

b. DON’T- 1) be lazy, 2) do more than 1 or 2 road races, 3) ignore cross training or activities you enjoy

5. Late season refinement:

a. DO – 1) keep some race paced work in the weekly routine

b. DON’T- 1) take too much rest (both between repeats and leading up to big races), 2) introduce some new physical stimulus

6. Meet/race scheduling:

a. DO – 1) schedule a variety of meets; large small, highly competitive, less so,

b. DON’T- 1) evaluate full season on the results of one or two meets when you can’t control the performs of others, 2) race upper level kids every week.

7. Injuries:

a. DO – 1) address them at the onset, cut back or rest before they become a bigger issue

b. DON’T- 1) run through injuries

8. Team & individual motivation:

a. DO – 1) share in the glory as well as share in the disappointment but know neither is what we are all about.

DON’T- 1) worry about how others “do it”. We want others to do well too.

(see workout calendar below)

Goals:

1. Transition from rest / recovery period into self-guided open ended training routine / cross training routine

• Athletes can meet in small groups
• No coaching supervision
• Build-up from zero fitness

2. Stress individualized plan to gain fitness

• Build up should be age appropriate
• Build up should be ability based
• Fitness should include cross training

3. Incorporate training into family / summer activities

• Vacation runs
• Beach / camping runs
• Hiking / backpacking

4. Gradually improve cardiovascular fitness use F.I.T. principle

· F- Frequency, build up from 3 – 5 days / week to daily work

• T- time of run, build up distance
• I- Intensity, work into “progression runs”

5. Allow for flexibility

6. Develop natural leaders who

• Attend regularly
• Are positive role models
• Work hard
• Encourage others

(see workout calendar below)

Goals:

1. Transition from more open ended training routine / cross training routine to more structure and guidance

• Consistent meeting / practices

2. Conduct pre-season evaluation

• Time trail to set initial training groups

3. Develop total body fitness through:

· 5 – 12 minute routines core strength: Abbs, planks, medicine ball, calisthenics, JJ Lunge Matrix

4. Adapt to afternoon practice and adjust to:

• Heat of the day
• Long school day, increased school workload

5. Focus training and fitness on improving cardiovascular fitness

o Weekly long runs

o Secondary fitness run

o Recovery runs

6. Develop pace for tempo work

7. Addition concentration on strength development through

o Core strength

o Hill work

8. Develop running mechanics through

• Post workout strides
• Sprint drills
• Power Hills (steep :06 - :08 seconds)
• Hill repeats (:45 - :60 seconds)
• Individual guidance / coaching running technique

9. Allow for ample recovery

• Sleep
• Recovery runs

10. Introduce racing

• Teach pre-race warm-up
• Guide pre-race day prep
• Learn race plans through trail and error

11. Provide instruction on diet, sleep, and nutrition

(see workout calendar below)

Goals:

1. Structure phase of training around meets and meet schedule

2. Continue total body fitness through:

· 5 – 12 minute routines core strength: Abbs, planks, medicine ball, calisthenics, JJ Lunge Matrix

· vary / modify routine, supplement with Core X, or Core-Hey

3. Focus training and fitness on

• Maintaining cardiovascular development
• VO₂ Max work
• Neuromuscular work, drills, strides, power hills

4. Incorporate “benchmark” workouts

• Blue Tower Hill Run challenge
• 4 x 1 mile
• Longest Run of the Season

5. Focus on learning pace

• Tempo / race pace +
• VO₂ Max / sub-race pace
• Monitor recovery pace

6. Allow for ample recovery

7. Refine / modify racing technique

• Teach specific race plans
• Adjust race plans for terrain and varied factors

8. Encourage

• Low stress lifestyle
• Sleep
• Illness prevention
• Injury prevention

(see workout calendar below)

Goals:

1. Phase structure centered on optimal performance

2. Reduce supplemental exercises / general strength

• Shorten all work for maintenance only

3. Focus workouts on

· Maintaining cardiovascular development – reduce to semi-long run

· Multi faceted workouts (transition from tempo, into VO₂ Max or VO₂ Max -> sharpening speed / technical work)

4. Increased focus on recovery

• More recovery between bouts / repeats
• More recovery between workouts
• Reduce total volume

5. Reduce total time of practice

• 1.5 hours max

Cross Country Pace Chart:

Pace chart relative based on preseason testing and individual fitness

 

Jog – Recovery – Fitness – Tempo – Cruise/Fartlek – VO₂Max – Strides/Speed - Fly

1- Jog Easy pace between repeats or during warm-up and cool down. Estimated pace: 5K race pace plus 2:00 – 3:00 per mile.

2- Recovery (Rec.) Easy day pace. Estimated pace: 5k race pace plus 1:30 – 2:30 per mile.

3- Fitness Run (Fit.) Medium paced run to gain aerobic fitness. Estimated pace: 5k race pace plus 1:00 – 1:40 per mile.

4- Tempo Pace (Tem.) Fast paced run or portion of run. Estimated pace: 5K race pace plus :20 - :40 per mile.

5- Cruise / Fartlek Pace (Cru.) Fast, but comfortable pace for portion of run. Estimated pace: Around current 5K race pace.

6- VO₂Max (VO2) Fast, sub race pace. Estimated pace: = to 2 mile time trial pace.

7- Speed / Strides (Spe.) Fast without strain or form breakdown. Estimated pace: Roughly 800m race pace.

8- Flying 30’s (Fly) Max speed without strain. Estimated pace: mid-race 100m pace.

Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1	2	Summer-wk5
3	4 60’ – 75’ long run (Fit)	5 – On Your Own lunge matrix, recovery run (Rec) core work	6 2 x 1.5 mile tempo on XC (Tem), 4 x 150 on track (Spe), jog recovery on grass (Rec)	7 – On Your Own lunge matrix, recovery run (Rec), core work	8 50’ – 60’ through foothills (Fit)	9 lunge matrix, recovery run (Rec), core work	Summer-wk6
10 REST	11– NO SCHOOL sprint drills, Running Circuit w/ calisthenics (Cru) med-ball	12– NO SCHOOL lunge matrix, recovery run 40’-50’ (Rec) , core work	13 – NO SCHOOL Meet Day warm up, 2 mile time trail (VO2) (set groups), 10’ – 15’ cool down	14 – First Day of School lunge matrix, recovery run (Rec) 40’-45’, core work	15 50’ – 60’ on Fire Station fitness run. (Fit), 6 x strides on grass (Spe)	16 On Your Own, 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	1-week
17 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	18 sprint drills, Hills on XC, 4 x mama, 4 x papa, 4 x mama, (Cru) jog down (Jog) med-ball	19 lunge matrix, recovery run 40’-50’ (Rec) , core work	20 Meet warm-up w/ drills, Easy Running times workout (Tem – Cru – Spe)	21 Vans-3,4,5, lunge matrix , 60’ fitness run (Fit)	22 Pre-meet 3 – 4 mi (Rec), 4 x 150’s (Spe)	23 Scrimmage @ AA 7:45 / 8:20	2-week
24 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	25 sprint drills, 60’ fitness run (Fit), med-ball	26 2 mile tempo on XC (Tem), 4 x 150 on track (Spe) lunge matrix	27 lunge matrix, recovery run 40’-50’ (Rec) , core work	28 Vans-3,4,5, Hills or Suburban (Fit) lunge matrix	29 Easy recovery run (Rec) , 30’ – 40’, 8xstrides	30 River at 8am – long run, (Rec – Fit)	3-week

Extra Mile Club: add options- 2 am runs of 4 mi, post race day run of 4-5 mi, or add 5’-7’ on recovery and fitness days.

Sun	Mon	Tue	Wed	Thu	Fri	Sat
Aug 31 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	1– NO SCHOOL Meet in foothills for 45’-55’ hilly (Fit)	2 lunge matrix, recovery run 40’-50’ (Rec), core work	3 Vans-3,4,5, lunge matrix , 60’ fitness run (Fit) sprint drills, med-ball	4 10’ (Rec), 10 x 1’ on (Cru) 1’ off (Rec), 10’ (Rec) lunge matrix	5 Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	6 UNM Invite	4-week
7 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	8 sprint drills, 2 x 1.5 mile tempo on XC (Tem), 4 x 150’s (Spe), med-ball	9 lunge matrix, recovery run 40’-50’ (Rec) , core work	10 light progression run of 45’ (Rec-Fit-Tem) , strides or short hills (Spe)	11 AM shakeout (Rec), Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	12 Liberty Bell	13 45’ – 50’ easy at Garden of the Gods, Co. Springs, CO (Rec)	5-week
14 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	15 sprint drills, 2 man relay, 6 – 8 x Solar Loops (VO2), med-ball	16 lunge matrix, recovery run 40’-50’ (Rec), core work	17 Vans-1, 3,4, 60+ min. in foothills (Fit), core work	18 lunge matrix, recovery run 40’-50’(Rec), 6 x strides (Spe)	19 Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	20 Cleveland Invite	6-week
21 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	22 Vans-3,4,5, fitness run of 50’ – 60’ in foothills (Fit)	23 sprint drills, 10 x 90 second fartlek on perimeter & course (Cru) med-ball	24 lunge matrix, recovery run 40’-50’ (Rec), core work	25 Pre-meet 3o’ (Rec), 4 x 150’s (Spe) lunge matrix	26 Home Invite	27 Long Run at River 60’ – 75’ (Rec – Fit)	7-week
28 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	29 3 x 4 x 1 mile repeats w/ 3 min (VO2) sprint drills, med-ball	30 lunge matrix, recovery run 40’-50’ (Rec), core work					8-week

Extra Mile Club: add options- 2 am runs of 4 mi, post race day run of 4-5 mi, or add 5’-7’ on recovery and fitness days.

Month: October

Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1 Longest Run of Season: (8 – 13 miles) *nobody over 13 (Rec)	2 lunge matrix, Easy recovery run (Rec), 30’ – 40’, 8xstrides (Spe)	3 recovery run 40’-50’ Rec), core work	4 Blue Tower Hill Challenge (Fit), & Brunch	8-week
5 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	6– NO SCHOOL 60’ – 70’ On Your Own (Fit)	7 lunge matrix, Running Times – (1.5 mi tempo, 1 mi race, .5 mi sub-race, .25 fast) (Tem-VO2 – VO2) 10’ cool down (Rec)	8 Vans-3,4,5, sprint drills, recovery run on bikepath 40’-50’ (Rec) , core work	9 lunge matrix, Easy recovery run, 30’ – 40’ (Rec), 8xstrides (Spe)	10 Pre-meet 3o’ (rec), 4 x 150’s (Spe)	11 Metro Meet	9-week
12 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	13 sprint drills, 5x1000 w/ 3 min (VO2), 15’ cool down	14 lunge matrix, recovery run 40’-50’ (Rec), core work	15 Vans-3,4,5, 60 min fitness run through foothills (Fit)	16 lunge matrix, recovery run 40’-50’ (Rec), core work	17 Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	18 Rio Rancho Jam	10-week
19 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	20 sprint drills, 2 man relay, 6 – 8 x Solar Loops (VO2)	21 lunge matrix, recovery run 40’-50’ (Rec), core work	22 30 min run (Rec), into 1 mile tempo (Tem), into 1 mile jog (Jog) w/ shoes off	23 Pre-meet 3o’ (Rec), 4 x 150’s (Spe), lunge matrix	24 Los Alamos	25 River Run at noon, 60’ (Rec), brunch	11-week
26 1- run 30’ – 60’(Rec) or 2- cross train, or 3- rest	27 sprint drills, Grab-Bag Fartlek (random 5’, 4’, 3’, 2’ 1’ hard with random 5’, 4’, 3’, 2’, 1’ easy) (On-Cru, off- Rec)	28 Vans-3,4,5, 50’ fitness run (Fit) lunge matrix	29 recovery run 40’-45’ (Rec), core work, 4 x 150’s (Spe)	30 Pre-meet 3o’ (Rec), 6 x strides (Spe),	31 District @ AA Halloween		12-week

Extra Mile Club: add options- 2 am runs of 4 mi, post race day run of 4-5 mi, or add 5’-7’ on recovery and fitness days.

Month: November

Sun	Mon	Tue	Wed	Thu	Fri	Sat
						1 Meet at River, 11am, 60’ recovery run (Rec)	13-week
2 REST	3 sprint drills, 10’ (Rec) 6’ tempo, 4’ race pace (Cru), 2’ race pace (VO2), 10’ (Rec)	4 no lunges, 40’-45’, (Rec) core work	5 2 mi (Rec), 3 x 600 (VO2) w/ 2 mi (Jog), 2 mi (Rec)	6 Pre-meet 3o’ (rec), 4 x 150’s (Spe)	7 – NO SCHOOL Pre-meet, 1 x State course (Rec), 2 x 150’s (Spe)	8 STATE @ Rio Rancho	14-week
9 REST or 20’ – 30’ (Rec)	10 - On Your Own 45’ – 50’ , recovery pace (Rec)	11 On track - 2K, 1600, 1200, 800, 400 @ low altitude race pace (VO2)	12 no lunges, 40’-45’, (Rec) core work	13 Sprint drills, 30’ – 40’ (Rec), 6 x strides (Spe)	14 60’ progression run, (Fit-> Tem)	15 On Your Own 45’ – 50’ , recovery pace (Rec)	15-week
16 1- run 20’ – 40’(Rec) or 2- rest	17 30’ (Rec)	18 5 x baseball field loops (800’s) w/ 2 min recovery (VO2)	19 15 min (rec), 1 x 2 min (VO2), 90 sec (VO2), 60 sec (spe), 30 sec (spe), 15 min (rec)	20 30’ (Rec)	21 20’ (Rec), 3 x 150m (spe)	22 NXR @ Casa Grande	16-week
							Week 13

No Extra Mile Club work.

Sun	Mon	Tue	Wed	Thu	Fri	Sat
					1	2	Summer-wk5
3	4 30’ – 45’ long run (Fit)	5 On Your Own lunge matrix, 20’recovery run (Rec) core work	6 2 x 1.0 mile tempo on XC (Tem), 4 x 150 on track (Spe), jog recovery on grass (Rec)	7 On Your Own lunge matrix, 30’recovery run (Rec), core work	8 40’- 50’ through foothills (Fit)	9 lunge matrix, recovery run (Rec), core work	Summer-wk6
10 REST	11– NO SCHOOL sprint drills, Running Circuit w/ calisthenics (Cru) med-ball	12– NO SCHOOL lunge matrix, recovery run 30’-40’ (Rec) , core work	13 – NO SCHOOL Meet Day warm up, 2 mile time trail (VO2) (set groups), 10’ – 15’ cool down	14 – First Day of School lunge matrix, recovery run (Rec) 25’ + 5’ barefoot on grass, core work	15 1 mi (rec), 1 mile of 200’s on (spe) – off (jog), 1 mile recovery	16 REST	1-week
17 REST	18 sprint drills, Hills on XC, 3 x mama, 3 x papa, 3 x mama, (Cru) jog down (Jog) med-ball	19 lunge matrix, recovery run 30’-40’ (Rec) , core work	20 Meet warm-up w/ drills, 8 x 1 min w/ 1 min rest on grass	21 lunge matrix ,	22 Pre-meet 2-3 (Rec), 4 x 150’s (Spe)	23 Scrimmage @ AA 7:45 / 8:20	2-week
24 REST	25 sprint drills, 50’ – 60’ long run (rec), med-ball	26 2 min fartlek on XC w/ 2 min recovery for 5K, 4 x 150 on track (Spe) lunge matrix	27 lunge matrix, recovery run 40’-50’ (Rec) , core work	28 5 x hills on Xc, 5 x 300	29 Easy recovery run (Rec) , 30’ – 40’, 8xstrides	30 River at 8am – long run, (Rec – Fit)	3-week

Sun	Mon	Tue	Wed	Thu	Fri	Sat
Aug 31 REST	1– NO SCHOOL Meet in foothills for 45’-55’ hilly (Fit)	2 10’ (Rec), 10 x 1’ on (Cru) 1’ off (Rec), 10’ (Rec) lunge matrix	3 recovery run 35’-40’(Rec), sprint drills, med-ball	4 lunge matrix, Hills on XC, 3 x mama, 3 x papa, 3 x mama, (Cru) jog down (Jog) med-ball	5 Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	6 UNM Invite	4-week
7 REST	8 sprint drills, 5 x 800 on XC with (Tem), med-ball	9 XXXX lunge matrix, recovery run 40’-50’ (Rec) , core work	10 lunge matrix, 30’ of 200 on (Tempo) / 200 recovery run, core work	11 AM shakeout (Rec), Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	12 Liberty Bell	13 45’ – 50’ easy at Garden of the Gods, Co. Springs, CO (Rec)	5-week
14 REST	15 sprint drills, 2 man relay, 6 – 8 x Solar Loops (VO2), med-ball	16 lunge matrix, recovery run 40’-50’ (Rec), core work	17 Vans-1, 3,4, 60+ min. in foothills (Fit), core work	18 lunge matrix, recovery run 40’-50’(Rec), 6 x strides (Spe)	19 Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	20 Cleveland Invite	6-week
21 REST	22 Vans-3,4,5, fitness run of 50’ – 60’ in foothills (Fit)	23 sprint drills, 10 x 90 second fartlek on perimeter & course (Cru) med-ball	24 lunge matrix, recovery run 40’-50’ (Rec), core work	25 Pre-meet 3o’ (Rec), 4 x 150’s (Spe) lunge matrix	26 Home Invite	27 Long Run at River 60’ – 75’ (Rec – Fit)	7-week
28 REST	29 3 x 4 x 1 mile repeats w/ 3 min (VO2) sprint drills, med-ball	30 lunge matrix, recovery run 40’-50’ (Rec), core work					8-week

Sun	Mon	Tue	Wed	Thu	Fri	Sat
			1 Longest Run of Season: (8 – 13 miles) *nobody over 13 (Rec)	2 lunge matrix, Easy recovery run (Rec), 30’ – 40’, 8xstrides (Spe)	3 recovery run 40’-50’ Rec), core work	4 Blue Tower Hill Challenge (Fit), & Brunch	8-week
5 REST	6– NO SCHOOL 60’ – 70’ On Your Own (Fit)	7 lunge matrix, Running Times – (1.5 mi tempo, 1 mi race, .5 mi sub-race, .25 fast) (Tem-VO2 – VO2) 10’ cool down (Rec)	8 Vans-3,4,5, sprint drills, recovery run on bikepath 40’-50’ (Rec) , core work	9 lunge matrix, Easy recovery run, 30’ – 40’ (Rec), 8xstrides (Spe)	10 Pre-meet 3o’ (rec), 4 x 150’s (Spe)	11 Metro Meet	9-week
12 REST	13 sprint drills, 5x1000 w/ 3 min (VO2), 15’ cool down	14 lunge matrix, recovery run 40’-50’ (Rec), core work	15 Vans-3,4,5, 60 min fitness run through foothills (Fit)	16 lunge matrix, recovery run 40’-50’ (Rec), core work	17 Pre-meet 3o’ (Rec), 4 x 150’s (Spe)	18 Rio Rancho Jam	10-week
19 REST	20 Post Season Mile Time Trail	21	22	23	24	25	11-week
26 1	27	28	29	30	31		12-week