Planned: 15 mi

14-16 mile (22- 25 km) Long Run

Workout Purpose:
Build endurance and leg resistance to fatigue.

Coach Notes:
You create the dialogue in your mind during training and races so create your own script. Your mind will complain but you can be in charge. Script success. Be great.

Planned: 30:00

Welcome to Yoga Recovery for Runners, the only yoga program used and endorsed by world renowned running coach Greg McMillan. This 30 minute sequence is designed for use after your run or workout to allow the tissues to adapt and re-lengthen. In this practice we work with the body in terms of active recovery and injury prevention specific to the areas of the body that tend to be over-stressed by running. This way we can enhance the long term sustainability of our athletic careers. Remember that we’re not only recovering from our last run, but preparing for our next. We’ve even included a bonus 8 minute post-run quick stretch for those days when squeezing in a full-length routine just isn’t possible. Are you ready to free your stride? Let’s get started!

Off or Cross-Train 30-45 minutes

Workout Purpose:
Build endurance.

Coach Notes:
I always get a bigger mental boost when I get out the door on the blah days. So, relish these days as they provide a bigger mental reward.

Planned: 1:15:00

20-30 minute Warm-Up + Fartlek Workout: 12 to 15 times 1 minute at slightly faster than 5K effort with 1 minute recovery jog + 20-30 minute Cool-down

Workout Purpose:
Build Speed – VO2max.

Coach Notes:
We are nearly there! Great job!

Coach’s Note:
Congrats! After completing the Strength in Stride system, you arrive at your peak race-fit, strong and fast! Taper down your strength training as the race nears so you have lots of energy on race day.1) Single Leg Reverse Knee Taps: 5-10 repetitions
2) Box Jumps: 10-15 repetitions
3) Chest Press on Ball: 10-12 repetitions
4) Renegade Row: 8-12 repetitions
5) Stability Ball Rollbacks: 10-15 repetitions

Planned: 1:00:00

50-70 minute Easy Run

Workout Purpose:
Build endurance.

Coach Notes:
Repeat after me: “I can do it. I will do it. I can do it. I will do it. I can do it. I will do it.” Say it rhythmically and often.

Prehab:
A little non-running training goes a long way to improving your run training.

Planned: 1:30:00

Goal Pace Workout: 20-30 minutes Warm-Up + 2 x 15 minutes at Goal Pace with 2-3 minutes recovery jog + 20-30 minutes Cool-Down

Workout Purpose:
Build endurance + Pace Control.

Coach Notes:
This is a great opportunity for a dress rehearsal for your race. Try out your nutritional routine and your equipment. Choose a flat, marked course like your race course so you can really ‘dial in’ your race pace.

1) Russian Twist on Ball: 20-30 repetitions
2) Walking Lunges: 10-20 repetitions
3) Lunge Jumps: 10-20 repetitions
4) Windshield Wipers: 12-20 repetitions
5) Medicine Ball Slams: 10-15 repetitions

Off or Cross-Train 40-60 minutes

Workout Purpose:
Recovery day.

Coach Notes:
“Be somebody’s hero, even if that somebody is you. Believe in what you do so that others can believe in themselves, too.” Manny Edelstein

Planned: 1:00:00

50-70 minute Easy Run

Workout Purpose:
Build endurance.

Coach Notes:
When you get tired, smile a lot. This makes the brain happy. We know from neuroscience that a happy brain = less fatigue, more power.

These drills can be anywhere between 20 to 50 meters.

We are going to begin with loosing form drills:
1) Loosening Skips: Single Arm Circles
2) Loosening Skips: Double Arm Circles
3) Loosening Skips: Chest Stretch
4) Loosening Skips: Side Circles

Form Drills:
1) Side Skip
2) Karaoke
3) A Skip
4) B Skip
5) Butt Kicks
6) Straight Leg Run
7) Short Sprint

Coach Notes: Form drills help improve upright posture, head position, arm movement, hip extension, and knee drive.