GVH Fall 2006 XC Training Schedule

Summer/Fall 2006: Cross Country Training Program

Wk. Tues. Phase Tues. Workout Location Thur or Fri * Sat or Sun * Wk Mi Races

1 Jun-13 Peak/Rest 1 x Arb Bike Path Loop fartlek Arb 30-45 min steady or fartlek 1 hr easy 70%

2 Jun-20 Base 5 x (1k xc @ 10k / 1min jog) Comm. Park 1-1.5 hrs steady or fartlek Race or 1 hr easy 80% Shriner's 8K

3 Jun-27 Base 2-3 x 2.8k @ tempo / 2 min rest W. Arb 1-1.5 hrs steady or fartlek 1-1.5 hrs - easy 80%

4 Jul-4 Base 4 x (800m @ tempo / 800m @ steady) Cemetery 1-1.5 hrs steady or fartlek 1.5-2.5 hrs - easy 80% Fleet Feet Mile

5 Jul-11 Base (1200m @ 10k / 2k @ steady / 1200 m / 2k / 1200m) S. Putah Creek Drill 45 min-1 hr steady or fartlek 1-1.5 hrs - easy 90%

6 Jul-18 Base 6 x (1k xc @ 10k / 1min jog) Comm. Park 1-1.5 hrs steady or fartlek 1-2 hrs - easy 90% Wharf-Wharf

7 Jul-25 Base 2@10k or 3@temp x 2.8k / 5 min rest W. Arb 1-1.5 hrs steady or fartlek 1-2 hrs - easy 100%

8 Aug-1 Base 2 x 2.2mi @ tempo / 2 min rest Comm. Pk. 1-1.5 hrs steady or fartlek 1-2 hrs - easy 100%

9 Aug-8 Base (1200m @ 10k / 2k @ steady / 1200 m / 2k / 1200m) S. Putah Creek Drill 1-1.5 hrs steady or fartlek 1-2 hrs - easy 100%

10 Aug-15 Trans. 2 x 15 min "Kenyan Queue" / 5 min, 4 x 150m Arb/Campus 30-40min easy 1 hr - easy 70%

11 Aug-22 Economy 12-20 x 30" @ 1mi / 30", 4 x 100m W. Arb 20'@tempo or 2x2mi @10k / 5min or 20' Hill fartlek 1.5-2.5 hrs easy or Race+30' easy 80% Empire Open XC,

12 Aug-29 Strength 2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m Cemetery *45 min easy fartlek, 4-6 x 150m or 25' Hill Reps 1.5-2 hrs-easy 80% Mon 9/4: Labor Day Run; Santa Cruz XC

13 Sep-5 Economy 16-24 x 30" @ 1mi / 30", 4 x 100m W. Arb *45 min easy fartlek, 4-6 x 150m or 30' hill fartlek 1.5-2 hrs-easy or Race+30' easy 90% GGP XC, Buffalo Stampede 10

14 Sep-12 Strength 2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m Cemetery 2x(10x(30"/ 2' steady))/5' jog or 30' hill repeats 1.5 - 2 hrs easy 80% Banana Chase 5k

15 Sep-19 Economy 7-10 x 400m paarlaufs @ 2k, 4x100 [reps: 10<78", 9<87", 8<100"] UCD Track 2x(10x(30"/ 2' steady))/5' jog or 25' hill fartlek 1 hr easy 75% Heritage Oaks 10k

16 Sep-26 Pace 3-4 x 1 mi xc @ 5k / 4 min jog, 4x100 [<6:30=4] W. Arb *45 min fartlek, 4-6 x 150m or 20' tempo Race+30' easy or 1.5-2 hrs - easy 80% Garrin Park XC

17 Oct-3 Pace 3-5 x1k xc @ 2k / 1:1 jog, 4x100 [<3:30=5, >4:30=3] Comm. Park *40' easy fartlek, 4-6x150 Race+30' easy or 1.5-2 hrs-easy 80% Presidio Open XC

18 Oct-10 Pace 3-4 x 1 mi xc @ 5k / 3 min jog, 4x100 W. Arb 20' tempo or 2-3 x 2.8kxc @tempo/2' 1.5-2 hrs easy 90% Humboldt 1/2, 4 Bridges 1/2

19 Oct-17 Pace 3-5 x1k xc @ 2k / 1:1 jog, 4x100 Comm. Park 20' tempo or 2-3 x 2.8kxc @10k/3' 1.5-2.5 hrs - easy or Race+30' easy 90% Shoreline XC

20 Oct-24 Tempo SPC Drill: (1200m @ 5k / 2k @ marathon / 1200m / 2k / 1200m) S. Putah Creek *40' easy fartlek, 4-6x150 or 2x2.8kxc @10k/3' 1.5 hrs - easy or Race+15' easy 75% Tamalpa XC

21 Oct-31 Pace 10-15 min: 100 fast/100 jog** UCD Track *40' fartlek or 2 x (800/400 jog, 2x400/200 jog) Race or 15-20 min @ tempo 80% Fleet Feet Open XC

22 Nov-7 Tempo 4x1200 @10k/ 2' rest, 4x45" fast/ 1:30 jog S. Putah Creek 8 x 200/1:4 jog 30' easy+20' @ marathon or Race 70% Clarksburg 30k

23 Nov-14 Racing 8-10 x 100 fast/100 jog UCD Track *2-3 x 2-400m @ 5k / 1:4 jog RACE 60% PAUSATF XC, Turkey Trot

25 Nov-21 REST REST or 8-10 x 100 fast/100 jog if racing RACE REST 0% Run for Hungry 5k race

26 Nov-28 REST Rest or 3k Time Trial S. Davis Rest or 30 min easy Rest or 30 min easy 40% CIM Relay, Sage's 10mi

2-4 d/wk Easy 30-45 min easy - 2min/mile slower than 10k pace, 8 x 50m drills or 4x100m strides

Workouts subject to change. Warmup & cooldown: 2mi easy. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval. *-If racing, Thu/Fri = 40-60' easy fartlek or * workout shown. **-If raining: 2x10 min "Kenyan Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon workout. 2-2.5 hrs w/20-40-mara.=last part at marathon goal pace.

Summer/Fall 2006: Cross Country Training Program
Wk.	Tues.	Phase	Tues. Workout	Location	Thur or Fri *	Sat or Sun *	Wk Mi	*Races*
1	Jun-13	Peak/Rest	1 x Arb Bike Path Loop fartlek	Arb	30-45 min steady or fartlek	1 hr easy	70%
2	Jun-20	Base	5 x (1k xc @ 10k / 1min jog)	Comm. Park	1-1.5 hrs steady or fartlek	Race or 1 hr easy	80%	*Shriner's 8K*
3	Jun-27	Base	2-3 x 2.8k @ tempo / 2 min rest	W. Arb	1-1.5 hrs steady or fartlek	1-1.5 hrs - easy	80%
4	Jul-4	Base	4 x (800m @ tempo / 800m @ steady)	Cemetery	1-1.5 hrs steady or fartlek	1.5-2.5 hrs - easy	80%	*Fleet Feet Mile*
5	Jul-11	Base	(1200m @ 10k / 2k @ steady / 1200 m / 2k / 1200m)	S. Putah Creek Drill	45 min-1 hr steady or fartlek	1-1.5 hrs - easy	90%
6	Jul-18	Base	6 x (1k xc @ 10k / 1min jog)	Comm. Park	1-1.5 hrs steady or fartlek	1-2 hrs - easy	90%	Wharf-Wharf
7	Jul-25	Base	2@10k or 3@temp x 2.8k / 5 min rest	W. Arb	1-1.5 hrs steady or fartlek	1-2 hrs - easy	100%
8	Aug-1	Base	2 x 2.2mi @ tempo / 2 min rest	Comm. Pk.	1-1.5 hrs steady or fartlek	1-2 hrs - easy	100%
9	Aug-8	Base	(1200m @ 10k / 2k @ steady / 1200 m / 2k / 1200m)	S. Putah Creek Drill	1-1.5 hrs steady or fartlek	1-2 hrs - easy	100%
10	Aug-15	*Trans.*	2 x 15 min "Kenyan Queue" / 5 min, 4 x 150m	Arb/Campus	30-40min easy	1 hr - easy	*70%*
11	Aug-22	Economy	12-20 x 30" @ 1mi / 30", 4 x 100m	W. Arb	20'@tempo or 2x2mi @10k / 5min or *20' Hill fartlek*	1.5-2.5 hrs easy or Race+30' easy	80%	*Empire Open XC,*
12	Aug-29	Strength	2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m	Cemetery	45 min easy fartlek, 4-6 x 150m or 25' Hill Reps*	1.5-2 hrs-easy	80%	Mon 9/4: Labor Day Run; Santa Cruz XC
13	Sep-5	Economy	16-24 x 30" @ 1mi / 30", 4 x 100m	W. Arb	45 min easy fartlek, 4-6 x 150m or 30' hill fartlek*	1.5-2 hrs-easy or Race+30' easy	90%	GGP XC, Buffalo Stampede 10
14	Sep-12	Strength	2x(Kenyan Queue fartlek=2-3 x Cemetery Loop /rest=1/2 time, 3-4x100m hill skip), 4x100m	Cemetery	2x(10x(30"/ 2' steady))/5' jog or 30' hill repeats	1.5 - 2 hrs easy	80%	Banana Chase 5k
15	Sep-19	Economy	7-10 x 400m paarlaufs @ 2k, 4x100 [reps: 10<78", 9<87", 8<100"]	UCD Track	2x(10x(30"/ 2' steady))/5' jog or 25' hill fartlek	1 hr easy	*75%*	Heritage Oaks 10k
16	Sep-26	Pace	3-4 x 1 mi xc @ 5k / 4 min jog, 4x100 [<6:30=4]	W. Arb	*45 min fartlek, 4-6 x 150m or 20' tempo	Race+30' easy or 1.5-2 hrs - easy	80%	*Garrin Park XC*
17	Oct-3	Pace	3-5 x1k xc @ 2k / 1:1 jog, 4x100 [<3:30=5, >4:30=3]	Comm. Park	*40' easy fartlek, 4-6x150	Race+30' easy or 1.5-2 hrs-easy	80%	*Presidio Open XC*
18	Oct-10	Pace	3-4 x 1 mi xc @ 5k / 3 min jog, 4x100	W. Arb	20' tempo or 2-3 x 2.8kxc @tempo/2'	1.5-2 hrs easy	90%	Humboldt 1/2, 4 Bridges 1/2
19	Oct-17	Pace	3-5 x1k xc @ 2k / 1:1 jog, 4x100	Comm. Park	20' tempo or 2-3 x 2.8kxc @10k/3'	1.5-2.5 hrs - easy or Race+30' easy	90%	Shoreline XC
20	Oct-24	Tempo	SPC Drill: (1200m @ 5k / 2k @ marathon / 1200m / 2k / 1200m)	S. Putah Creek	*40' easy fartlek, 4-6x150 or 2x2.8kxc @10k/3'	1.5 hrs - easy or Race+15' easy	*75%*	*Tamalpa XC*
21	Oct-31	Pace	10-15 min: 100 fast/100 jog**	UCD Track	*40' fartlek or 2 x (800/400 jog, 2x400/200 jog)	Race or 15-20 min @ tempo	80%	*Fleet Feet Open XC*
22	Nov-7	Tempo	4x1200 @10k/ 2' rest, 4x45" fast/ 1:30 jog	S. Putah Creek	8 x 200/1:4 jog	30' easy+20' @ marathon or Race	70%	Clarksburg 30k
23	Nov-14	Racing	8-10 x 100 fast/100 jog	UCD Track	*2-3 x 2-400m @ 5k / 1:4 jog	RACE	60%	*PAUSATF XC, Turkey Trot*
25	Nov-21	REST	REST or 8-10 x 100 fast/100 jog if racing		RACE	REST	0%	Run for Hungry 5k race
26	Nov-28	REST	Rest or 3k Time Trial	S. Davis	Rest or 30 min easy	Rest or 30 min easy	40%	CIM Relay, Sage's 10mi
	2-4 d/wk	Easy	30-45 min easy - 2min/mile slower than 10k pace, 8 x 50m drills or 4x100m strides
	Workouts subject to change. Warmup & cooldown: 2mi easy. 1:1, 1:2 or 1:4 jog = jog rest 1-4 x the intensive interval. -If racing, Thu/Fri = 40-60' easy fartlek or workout shown. **-If raining: 2x10 min "Kenyan Queue" / 3' jog. Wk Mi=% of seasonal peak mileage. Bold=Key marathon workout. 2-2.5 hrs w/20-40-mara.=last part at marathon goal pace.