Simeon | RCS CROSS COUNTRY

SIMEON BIRNBAUM

This will be fun!

I didn't add and pre-post run work, but if you haven't been doing anything post-run, now is not the time to add anything new.

We'll try to hit threshold from all different points:

5:20

5:00

4:40

And then 10 days out, get somewhat of a race simulation in there with the (400/200), which I stole from Jama Aden, Dibaba's coach. I think it fits with what you need...being able to run 3:40 pace and then switch gears into a 52-54s last lap.

The main thing is not to do anything dumb and get sharp since you're in GREAT shape right now.

MONDAY 6/19

TUESDAY 6/20

50' End Run + 100-80-60-40m Strides

WEDNESDAY 6/21

Long Run @ Victoria Lake (11 miles)
- Run this how you feel.

THURSDAY 6/22

50' End Run + 100-80-60-40m Strides

FRIDAY 6/23

Lactate Threshold + Speed-Endurance (800m/400m)
- 15' Easy + Sprint Drills & Strides
- 1600-800-1600-800-1600-800
  - Miles @ 5:00/ 800's @ 2:20
  - 200m in 2' for recovery on everything
- 3x150m
  - Fast, Faster, Fastest for each 50m like you would in a race.
  - Making finals will come down to the last 50m.
- 1mi jog on turf

SATURDAY 6/24

60' Recovery Run

SUNDAY 6/25

50' E + 5x8s HS
- I think you still have to play it safe with the hamstring and just do these as 90% effort
- Use hills to get a slightly different stress than you'd get on the flat

MONDAY 6/26

2mi out/ Tempo Back (5:20 effort) + Sprint Drills
- - 4x (400/200)
    - 400 @ 60-59-58-57
    - Jog 200m
    - 200m @ 29-28-27-26
    - Walk/Jog an easy 400m between sets (3-4 minutes)
    - This workout will help with being able to cover surges and kick off of 1500m pace AND run 1500m pace while fatigued.
    - Each set gets faster; you'll want to spike up
    - This workout hits some speeds faster than you've done in training for a bit, so be cautious

TUESDAY 6/27

WEDNESDAY 6/28

60' Easy

THURSDAY 6/29

50' E + 100-80-60-40m

FRIDAY 6/30

Maintenance Work
20' out/ 4x (3:1) @ 4:55 pace on the way back
Sprint Drills
8x200m @ Mile Rhythm w/ Diagonal jog recovery (30-27s)
3x150m @ 400/800
1mi barefoot

SATURDAY 7/1

50' Rec Run

SUNDAY 7/2

40' E + 100-80-60-40m

MONDAY 7/3

10' out/ 1x4' @ 4:55 pace on the way back
Sprint Drills
300-200-150-100m @ Mile-1200-800-400m Speeds w/ full recovery
1mi jog on the turf

TUESDAY 7/4

WEDNESDAY 7/5

30' E + 200m (Mile) 150m (1200) 100m (800) 50m (400)

THURSDAY 7/6

AM: 5' shakeout + 2x5s Strides
USATF 1500m Prelim

FRIDAY 7/7

20' E + Easy Strides

SATURDAY 7/8

USATF 1500m Finals