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    Critique my plan

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    runner_dude
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    Critique my plan

    Post by runner_dude on Mon Feb 23, 2009 11:46 am

    Ok. So Indoor is over, and since there is no Outdoor here in the CIS, that means the next season I'm training for is XC. I'm taking one week off (I certainly don't need 2 because last week I was sick and only managed 1 easy run). So I start March 1st, and that gives me SIX full months to build an amazing base.

    My weekly mileages will look like this:
    26, 36, 40, 46, 46, 46, 50, 50, 50, 55, 55, 55, 60, 60, 60, 65, 65, 65, 70, 70, 70, 75, 75, 75, 75, 75.

    My weeks will look like this:
    Sunday - Long run. Building to 17-18 once I hit 65+
    Monday - Recovery run, Weights.
    Tuesday - Starting week 4, Tempo intervals. Building to 3x2miles @ tempo pace. Short, 8s hill sprints after the workout.
    Wednesday - Recovery run, Weights.
    Thursday - Midweek long run. Building to 14 miles.
    Friday - REST (this is when we rest during our season, might as well keep the schedule.)
    Saturday - Easy runs weeks 1-12, Weeks 13-26 1200m hill repeats w/ short recoveries. Short, 8s hill sprints after the workout again.

    There you have it. My goal is to come into Training Camp in late August very fit, healthy, and ready to rock the AUS Cross Country Circuit. If you have any suggestions, post em here. I'm going to talk about it with my coach too.
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    Running With Scissors
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    Re: Critique my plan

    Post by Running With Scissors on Mon Feb 23, 2009 3:01 pm

    Instead of a constant build up like 26, 36, 40, 46, 46, 46, 50, 50, 50, 55, 55, 55, 60, 60, 60, 65, 65, 65, 70, 70, 70, 75, 75, 75, 75, 75.
    Every 3-5 weeks go down in your mpw. Like this: 26, 36, 40, 46, 42, 44, 48, 50, 50, 55, 55, 51, 55, 60, 60, 65, 60, 65, 70, 70, 65, 70, 75, 75, 70, 75.
    This allows a bit of recovery and you still build up to 75.


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    TnF_T
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    Re: Critique my plan

    Post by TnF_T on Mon Feb 23, 2009 6:38 pm

    runner_dude wrote:...very fit, healthy, and ready to rock the AUS Cross Country Circuit.

    Australia ftw?

    runnin93
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    Re: Critique my plan

    Post by runnin93 on Mon Feb 23, 2009 8:59 pm

    yeah i agree with dropping your mileage every 3 weeks or so.. also, any doubles?- lower your long run and mid long run and get some 5 milers in the morning as many days a week as you can..it will work
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    Re: Critique my plan

    Post by runner_dude on Mon Feb 23, 2009 10:08 pm

    AUS - Atlantic University Sport.
    I thought you of all people, TnF, would know that. It's the Atlantic Conference of the CIS.
    As for doubles, I'll be doing them 3x a week by the end, to make easy days easier, and on tuesdays.
    Aaand I'm not a big fan of cutback weeks like that, staying at the same level for 3 weeks each increase should be enough to keep me healthy, although if I do start feeling rundown, I'll take cutback weeks.

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    Re: Critique my plan

    Post by runnin93 on Tue Feb 24, 2009 8:47 am

    yeah then that sounds good, i just think your long runs might be a little unnecessarily long but besides that looks really good
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    Re: Critique my plan

    Post by runner_dude on Tue Feb 24, 2009 12:05 pm

    Oh, I'm also training for 10ks, not 5ks.
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    Re: Critique my plan

    Post by TnF_T on Tue Feb 24, 2009 7:30 pm

    the equivalent of OUA in ontario i assume then, im not familiar with conferences to be honest
    edit: youll probably do this anyway and probably already klnow it but 5x100m strides after a couple of your runs during the first few weeks to maintain speed
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    runner_dude
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    Re: Critique my plan

    Post by runner_dude on Tue Feb 24, 2009 7:51 pm

    TnF_T wrote:the equivalent of OUA in ontario i assume then, im not familiar with conferences to be honest
    edit: youll probably do this anyway and probably already klnow it but 5x100m strides after a couple of your runs during the first few weeks to maintain speed

    Yeah, there's the AUS, QSFF, OUA, and CANWEST.
    I'll probably do strides on easy days, and do the 8s hill sprints on those days. Our team does strides just about every day during the season, just to keep 'activated'.
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    Just Because
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    Re: Critique my plan

    Post by Just Because on Tue Feb 24, 2009 8:40 pm

    runner_dude wrote:
    TnF_T wrote:the equivalent of OUA in ontario i assume then, im not familiar with conferences to be honest
    edit: youll probably do this anyway and probably already klnow it but 5x100m strides after a couple of your runs during the first few weeks to maintain speed

    Yeah, there's the AUS, QSFF, OUA, and CANWEST.
    I'll probably do strides on easy days, and do the 8s hill sprints on those days. Our team does strides just about every day during the season, just to keep 'activated'.

    Do you realize that outdoor track happens through your provincial athletics association? Most runners conme back to run for a club during the summer or even as an individual to run track. I couldn't imagine giving up my outdoor track season to build base for 6 months.
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    runner_dude
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    Re: Critique my plan

    Post by runner_dude on Tue Feb 24, 2009 9:23 pm

    I do realize that, but I've already peaked twice this year, and I really need to get my miles up for next year so I can be really prepared to make Varsity next year.
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    Yosh
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    Re: Critique my plan

    Post by Yosh on Wed Feb 25, 2009 12:18 am

    I'm planning on getting up around 70 mpw by late August. I will adapt your plan to my schedule.
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    Re: Critique my plan

    Post by Lindgren Runner on Sat Feb 28, 2009 10:13 pm

    Your starting mileage is a little too low but that's just me. Other than that it looks solid.
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    runner_dude
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    Re: Critique my plan

    Post by runner_dude on Sun Mar 01, 2009 12:27 am

    First couple weeks are still recovery from track so lower mileage.

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