May 25-31

Strava.jpg

Click the Strava logo & request to join the team training log.

Options to log training (super simple once you get your account going) 

1.) Add training & comments manually on your Strava account. 

2.) Download the Strava App & use your phone as a GPS to automatically upload runs. 

3.) Upload Garmin or other watch GPS data to your account. 

We'll spend three weeks at each mileage level until you reach your season's max.   Make sure to update your Strava so that we can be smart about moving you up to the next mileage level.  

Know your group's training intensity.  Faster IS NOT BETTER, especially right now.  At this early phase of training, we're letting time spent running do the work for us.  Run Hill Sprints & Strides fast, everything else will have a pace assigned.  

WORKOUTS

Monday, May 25th

  1. LM + LS

  2. 30-45' Endurance Run (check your paces- this should feel EASY) 

    1.  (PM: 30-45' Endurance Run if needed for weekly mileage) 

  3. 4-6x8s Hill Sprints

Tuesday, May 26th 

  1. Race Warm-Up

  2. 20' @ Tempo Pace (check your paces- don't race this) 

  3. Cool-Down Mileage as needed for weekly mileage

  4. Strength Phase 1 

Wednesday, May 27th

  1. LM + LS

  2. Med-Long Run (no pavement; hills, dirt, grass or gravel) 

    • 40 miles= 6 miles

    • 35 miles = 5 miles

    • 30 miles = 5 miles

    • 25 miles = 4 miles

    • 20 miles = 3 miles

  3. ​45 miles= 7 miles​​ 

  4. Mobility Routine 

Thursday, May 28th

  1. LM + LS

  2. 30-45' Endurance Run (check your paces; this should feel EASY) 

    1. (PM: 30-45' Endurance Run if needed for weekly mileage) 

  3. 4-6x60m @98% max w/ 2-3 min walk around recovery

    • slow, walk-back recovery ​

  4. Plyo Routine- Phase 1

Friday, May 29th 

  1. 30' Endurance Run

  2. 8-12x30s Hill Reps @ 3200/1600 effort w/ walk back recovery

  3. Cool-Down Mileage as needed for weekly mileage

  4. Strength Phase 1 

Saturday, May 30th

  1. LM + LS

  2. Long Run 

    • ​45 miles= 9 miles​​

    • 40 miles= 8 miles

    • 35 miles = 7 miles

    • 30 miles = 6 miles

    • 25 miles = 5 miles

    • 20 miles = 4 miles

  3. Mobility Routine 

Sunday, May 31st

Off or Endurance Running as needed 

Contact

Coach Jesse Coy

4215 Raider Rd. 

Rapid City, SD 57702

​​

Tel: 605. 605. 9820

coachjessecoy@gmail.com

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