March, 2021
If you have been running steady for the past couple of weeks you can start doing a some faster running. Below are workout plans for the different event groups, choose the group you think is appropriate for you.
These plans are based on time, not distance. Most workouts will be done on your own, not at the track. Err on the side of going easier, stay healthy, progress slowly!
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!
This workout plan is based on the "Oregon" philosophy of Hard/Easy training. Coach Bill Dellinger (head coach at Oregon "back in the day", he coached Steve Prefontaine, Alberto Salazar, Matt Centrowitz and many other olympic runners). Coach Dellinger shared his workout program with me back in 1996 when I was at ECU. It is a great speed based plan that compliments the Chris Fox (coached Syracuse to NCAA XC championship) that we use for XC season.
400-800 workout plan
800-1600 workout plan
1600-3200 workout plan
If you have not been running, use a couple of weeks of steady running to get back into a running routine. For each week you should do:
If you have been running steady for the past couple of weeks you can start doing a some faster running. Below are workout plans for the different event groups, choose the group you think is appropriate for you.
These plans are based on time, not distance. Most workouts will be done on your own, not at the track. Err on the side of going easier, stay healthy, progress slowly!
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!
This workout plan is based on the "Oregon" philosophy of Hard/Easy training. Coach Bill Dellinger (head coach at Oregon "back in the day", he coached Steve Prefontaine, Alberto Salazar, Matt Centrowitz and many other olympic runners). Coach Dellinger shared his workout program with me back in 1996 when I was at ECU. It is a great speed based plan that compliments the Chris Fox (coached Syracuse to NCAA XC championship) that we use for XC season.
400-800 workout plan
800-1600 workout plan
1600-3200 workout plan
If you have not been running, use a couple of weeks of steady running to get back into a running routine. For each week you should do:
- 1 longer run
- 3 easy runs (20-40 minutes)
- 1 faster run (your choice! 15 minute tempo, or a fartlek run, outback run, etc)
- 1 day you choose what to do
- 1 rest day