Nothing should be "Hard" or "All Out".  This period of training is to gradually introduce your legs into some quicker running, everything, even the faster running should be controlled. Focus on form, and being smooth. Adjust plan as needed, err on the side of doing less and going easier!
 
Mon, 3/1 - 35 minutes relaxed running
Tue, 3/2 -workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 5 x 90 seconds at 75%-80% effort/ 2 minutes jog recovery
  • 15 minute easy cooldown running
Wed, 3/3 - 25-35 minutes easy running
Thu, 3/4 - workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 8 x 15 seconds at 75%-80% effort/ 1 minutes jog recovery
  • 15 minute easy cooldown running
Fri, 3/5 - rest or 10-15 minutes relaxed chill running
Sat, 3/6 - Fartlek day
  • 10 minutes easy
  • 20 sec fat/40 sec easy
  • 20 sec fast/ 40 sec easy
  • 60 sec fast/60 sec easy
  • 20 sec fast/40 sec easy
  • 20 sec fast/40 easy
  • 10 minute easy
Sun, 3/7 - 40-60 minutes relaxed running
Mon, 3/8 - 30 minutes relaxed running
Tue, 3/9 - warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 120 sec (80%), 90 sec jog
  • 90 sec @ 80%, 90 jog
  • 60 sec @ 80%, 90 sec jog
  • 45 sec @ 85 %, 60 sec jog
  • 30 Sec @ 85%, 60 sec jog
  • 15 sec @ 90%
  • 15 minute easy cooldown
Wed, 3/10 - 20-30 min easy running, optional strength work
Thu, 3/11 - warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 12 x 15 seconds at 80% effort/45 sec recovery jog
  • 15 minutes easy
Fri, 312 - rest or 10-15 minutes relaxed chill running
Sat, 3/13 - warm up, dynamic drills, 10 minutes easy running then run:
  • 60 sec @ 70%/ 2 minute jog
  • 60 sec @ 80%/2 minute jog
  • 60 sec @ 90%/ 2 minute jog
  • 2 minute walk
  • 60 sec @ 70%/ 2 minute jog
  • 60 sec @ 80%/2 minute jog
  • 60 sec @ 90%/ 2 minute jog
  • 10 minute jog
Sun, 3/14 - 45-60 minutes easy running
Mon, 3/15- 30 minutes relaxed running
Tue, 3/16- warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 120 sec (80%), 90 sec jog
  • 90 sec @ 80%, 90 jog
  • 60 sec @ 80%, 90 sec jog
  • 45 sec @ 85 %, 60 sec jog
  • 30 Sec @ 85%, 60 sec jog
  • 15 sec @ 90%
  • 15 minute easy cooldown
Wed, 3/17- 20-30 min easy running, optional strength work
Thu, 3/18 -  5 minutes easy jog warm up, dynamic drills, 10 minutes easy running then repeat this fartlek run 3 times:
  • 30 sec @ 75%
  • 60 sec jog
  • 30 sec @ 80%
  • 60 sec jog
  • 30 sec @ 85%
  • 3-4 minutes easy running
Fri, 3/19 - rest or 10-15 minutes relaxed chill running
Sat, 3/20 - 10 minutes relaxed, alternate 1 minute faster, 2 minutes easy, 5 minutes cooldown
Sun, 3/21 - 40-60 minutes relaxed running
Mon, 3/22 - 35 minutes relaxed running
Tue, 3/23- -workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 6 x 90 seconds at 75%-80% effort/ 2 minutes jog recovery
  • 15 minute easy cooldown running

Wed, 3/24 - 25-35 minutes easy running
Thu, 3/25 - workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 10 x 15 seconds at 75%-80% effort/ 1 minutes jog recovery
  • 15 minute easy cooldown running
Fri, 3/26 - rest or 10-15 minutes relaxed chill running
Sat, 3/27 -Fartlek day
  • 10 minutes easy
  • repeat this 2 times
    • 20 sec fat/40 sec easy
    • 20 sec fast/ 40 sec easy
    • 60 sec fast/60 sec easy
    • 20 sec fast/40 sec easy
    • 20 sec fast/40 easy
    • 3 minutes rest/jog
  • 10 minute easy
Sun, 3/28 - 30-60 easy chill running
Mon, 3/29 - 30 minutes relaxed running
Tue, 3/30- warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 120 sec (80%), 90 sec jog
  • 90 sec @ 80%, 90 jog
  • 60 sec @ 80%, 90 sec jog
  • 45 sec @ 85 %, 60 sec jog
  • 30 Sec @ 85%, 60 sec jog
  • 15 sec @ 90%
  • 15 minute easy cooldown
Wed, 3/31 - 20-30 min easy running, optional strength work
Thu, 4/1 - warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 12 x 15 seconds at 80% effort/45 sec recovery jog
  • 15 minutes easy
Fri, 4/2 - rest or 10-15 minutes relaxed chill running
Sat, 4/3 - warm up, dynamic drills, 10 minutes easy running then run:
  • 60 sec @ 70%/ 2 minute jog
  • 60 sec @ 80%/2 minute jog
  • 60 sec @ 90%/ 2 minute jog
  • 2 minute walk
  • 60 sec @ 70%/ 2 minute jog
  • 60 sec @ 80%/2 minute jog
  • 60 sec @ 90%/ 2 minute jog
  • 10 minute jog
Sun, 4/4 - 45-60 minutes easy running
Mon, 4/5- 30 minutes relaxed running
Tue, 4/6- warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 120 sec (80%), 90 sec jog
  • 90 sec @ 80%, 90 jog
  • 60 sec @ 80%, 90 sec jog
  • 45 sec @ 85 %, 60 sec jog
  • 30 Sec @ 85%, 60 sec jog
  • 15 sec @ 90%
  • 15 minute easy cooldown
Wed, 4/7- 20-30 min easy running, optional strength work
Thu, 4/8 -  5 minutes easy jog warm up, dynamic drills, 10 minutes easy running then repeat this fartlek run 3 times:
  • 30 sec @ 75%
  • 60 sec jog
  • 30 sec @ 80%
  • 60 sec jog
  • 30 sec @ 85%
  • 3-4 minutes easy running
Fri, 4/9 - rest or 10-15 minutes relaxed chill running
Sat, 4/10 - 10 minutes relaxed, alternate 1 minute faster, 2 minutes easy, 5 minutes cooldown
Sun, 4/11 - 40-60 minutes relaxed running
Monday 4/12 - OFFICIAL PRACTICE