800/1600 runners

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 - 40 minutes relaxed running
Tue, 3/2 - workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 60 sec @ 80%effort/ 60 sec jog
  • 90 sec @ 80% effort/60 sec jog
  • 60 sec @ 80%effort/ 60 sec jog
  • 30 sec @80%effort/ 60 sec jog
  • 5 minute easy running
  • 10 minutes uptempo running
  • 10 minutes cooldown running
Wed, 3/3 - 30-40 minutes easy running
Thu, 3/4 - workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 4 x 3 minutes at 75%-80% effort/ 1 minutes jog recovery
  • 4 x 45 second "cutdowns" with 45 second jog (each 45 seconds is a little faster, so start at 60% effort, then 70%, 80% and 90%)
  • 10 minute easy cooldown running
Fri, 3/5 - rest or 10-15 minutes relaxed chill running
Sat, 3/6 - 4 mile progression run
  • first mile is very, very easy then every mile after that is a little faster.  Last mile should be fastest (but controlled)
Sun, 3/7 - 50-70 minutes relaxed running
Mon, 3/8 - 40 minutes relaxed running
Tue, 3/9 - warm up, dynamic drills, then
  • 10 minutes easy
  • 15 minutes uptempo pace (like xc race pace)
  • 10 minutes easy
  • 6 x 45 seconds cutdowns with 45 second recovery jogs (start slower, finish faster)
Wed, 3/10 - 30 min easy running, optional strength work
Thu, 3/11 - warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 3 x 60 sec at 80% effort/ 2 minute jog
  • 20 minute steady run
  • 3 x 45 seconds @ 80% effort / 45 second jog recovery
  • 5 minutes easy
Fri, 3/12 - rest or 10-20 minutes relaxed chill running
Sat, 3/13 - warm up, dynamic drills, 10 minutes easy running then run:
  • 1 mile timed
  • 25 minute relaxed running
  • 5 x 45 second cutdowns w/ 45 second jogging recovery
Sun, 3/14 - 60-80 minutes easy running
Mon, 3/15- 45 minutes relaxed running
Tue, 3/16- 10 minute warm up, dynamic drills, then:
  • 30 minutes steady running
  • 6 x 30 seconds fast/30 seconds easy
Wed, 3/17- 35-45 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 - 30-40 minutes relaxed running
Tue, 3/23-workout day
  • warm up, dynamic drills, 10 minutes easy running then run this fartlek run:
  • 60 sec @ 80%effort/ 60 sec jog
  • 90 sec @ 80% effort/60 sec jog
  • 60 sec @ 80%effort/ 60 sec jog
  • 30 sec @80%effort/ 60 sec jog
  • 5 minute easy running
  • 10 minutes uptempo running
  • 10 minutes cooldown running
Wed, 3/24 - 30-45 min easy running, optional strength work
Thu, 3/25 -workout day
  • warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 4 x  3 minutes at 75-80% effort/ 2 minute jog
  • 10 minute steady run
  • 4 x 45 seconds @ 80% effort / 45 second jog recovery
  • 5 minutes easy
Fri, 3/26 - rest or 10-15 minutes relaxed chill running
Sat, 3/27 - 5 mile progression run
  • first mile is very, very easy then every mile after that is a little faster.  Last mile should be fastest (but controlled)
Sun, 3/28 - 60-80 minutes relaxed running
Mon, 3/29 - 40 minutes relaxed running
Tue, 3/30 - warm up, dynamic drills, then
  • 10 minutes easy
  • 15 minutes uptempo pace (like xc race pace)
  • 10 minutes easy
  • 6 x 45 seconds cutdowns with 45 second recovery jogs (start slower, finish faster)
Wed, 3/31 - 30 minutes easy running
Thu, 4/1 - workout day
  • warm up, dynamic drills, 10 minutes easy running then fartlek run:
  • 4 x 60 sec at 80% effort/ 2 minute jog
  • 20 minute steady run
  • 4 x 45 seconds @ 80% effort / 45 second jog recovery
  • 5 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:
  • 1 mile timed
  • 25 minute relaxed running
  • 5 x 45 second cutdowns w/ 45 second jogging recovery
Sun, 4/4 - 50-60 minutes easy running
Mon, 4/5 - 45 minutes relaxed running
Tue, 4/6 - 10 minute warm up, dynamic drills, then:
  • 30 minutes steady running
  • 8 x 30 seconds fast/30 seconds easy
Wed, 4/7 - 35-45 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:
  • 45 sec @ 75%
  • 45 sec jog
  • 45 sec @ 80%
  • 45 sec jog
  • 45 sec @ 85%
  • 3-4 minutes easy running
Fri, 4/9 - rest or 10-15 minutes relaxed chill running
Sat, 4/10 - Rest or chill running