GVH Prep for February 18-19 Winter XC Nationals 8 K (4.97mi.) & 12 K (7.46 mi.) at Van Cortland Park

Workouts can be indoors or outdoors. Switch them to the days of the week that work best for you.  With a little more focus to your training and after a fabulous fall you have time to sharpen up for this meet in NYC. Train smart. Some of us plan to run at RIT indoor track when available on Tuesday’s and Thursday’s at 5:30 PM. There is a fee as a guest.

RIT Track availability info is at http://www.rit.edu/~311www/facilities_schedules.php3#fht  or call 475-2620. For more information contact Coach Reif at coachmr@rochester.rr.com

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

8

Easy 60

Core Exercises

9

Easy 45 min

 

10 – RIT indoor

1 Mi. WU, 1 x 1000 @T

2 x 2000 @ T then 6 x 100 m strides

Core Exercises/ Weights

11

Easy 45-60 min

 

12 RIT indoor

1mi WU, 3-4 x 5 min.@ T w/2 min. rec 4 min. jog, 4 x 400@I w/200 jog, 1 mi CD Core Exercises/ Wts

13

Easy 30-45 min or off

14

Oven Door

15 mile run

w/hills

15

Easy 60

Core Exercises

16

Easy 45 mi

17 RIT indoor

1 Mi. WU, 2 x Superset of (200@R, 600@ I, 1600 @T) 3 min Rec.

2mi. CD Core Exercises/Wts

18

Easy 45-60 min

 

19 RIT indoor

1 Mi. WU, 3 x (1min. @I, uphill or up/down steps, 1 min. jog, 200 m @I, jog 1 min.), 10 min @T 4 min. rec. repeat 3 x beginning

20

 Easy 30-45 min or off

 

21

Oven Door

2 mi. @ E

5x (Alternate 5 min. @T, 5 easy) then 2 mi. CD

22

Easy 60

Core Exercises

23

Easy 45 min

Core Exercises

24 RIT indoor

1 Mi. WU, 1 x 1000 @ T 4 X 1200 @ I w/3 min. rec. 4 x 200 m strides, Core Exercises/weights

25

Easy 45-60 min

Core Exercises

26 RIT indoor

1 Mi. WU, 4 sets of 800 @ T immediately followed by 800 @ I, 3 min. rec. btwn each.  6 x 50 m strides. Core Exercises/Weights

27

Easy 30-45 min or off

 

28

Oven Door

Easy 2 mi.

20 min. @ T, 1 mi @ E

15 min @T, 3 mi. @ E

29

Easy 60

Core Exercises

 

30

 Easy 45 min

Core Exercises

31 RIT indoor

1 Mi. WU,

3 sets (4x 400) @ R w/200 jog btwn and 400 btwn sets

Nov 1

Easy 45-60 min

 

2 RIT indoor

3x 2000 @ T w/1 min. rec. 2 x Kenyan surge drills, 30sec@I,30@E 60sec@I,60@E 90sec@I,90@

3

Easy 30-45 min or off

 

4  

 Oven Door

Easy 2 mi.

20 min. @ T, 1 mi @ E

20 min @T, 3 mi. @ E

5

Easy 60

Core Exercises

6

Easy 45 min

Core Exercises

7 RIT indoor

1 Mi. WU, 800-1000 @ 8 or 12K goal pace,

4x 1200 or 1 mile w/surge of 400 m in middle, 2 min. rec.

6 x alternate 100stride/ 100 jog, 2 mi. CD.

8

Easy 45-60 min

 

9 RIT indoor 1 Mi. WU, 3 x 2400 m@ T w/ 2 min. rec., 6x alternate 100 m strides, 100 jog. 2 lap CD

10

Easy 30-45 min or off

 

11

2 mi. @ E

negative 6 mi. split run, build to hard last 3 mi. finish

2 mi. CD

12

Easy 45

Core Exercises

13

Easy 45 min

Core Exercises

14 RIT indoor

 1 Mi. WU, 1x 1200 or 1 mile @ goal race pace. 3 min. rec.,

1 set 15 sec. cut backs, start @ 1:30 down to 15 sec.

15

Easy 45-60 min

 

16 RIT indoor

15 min. @ E

5 x 30 sec strides/1 min. rec.

15 min. @ E

 

 

17

Travel to NYC early to mid- afternoon

18

Masters 8K

Open Men 4K

Open Women 8K

19

4K Open Women

Open Men 12K

20

Easy 45 min