Winter Training for Trinity CC

Winter Training Plan and Tips-

I don't like to focus on pace and times nearly as much in the winter. Weather and subpar running conditions don't allow for normal training paces. Don't be discouraged if the paces aren't exactly what you would expect because of this.

Sit down each weekend and figure out how many times you can run over the next week - it doesn't matter whether it is 3 times or 6 times, just figure it out ahead of time and stick to the weekly plan. Get a routine going where you do this for each week...the running and training is much more likely to occur with a plan.

I am listing a 7-day running schedule for each week. If you only plan to run 4 days the first week, do the first 4 days of the plan and then start over with day 1 for the second week. If you never workout 7 days in a week, you will never do the day 7 workout, and that is fine...the workout days are listed in order of importance 1-7...that's why we start over each week.

Day 1) Long Distance Run

The total time should be 60-90 minutes or 8+ miles. Build up the time each week to stick to the running plan and when you get to 90 minutes for the long run, next time back it off again to 60 or 70 minutes and build up again. Be sure to dress appropriately and let others know where you are headed on your run and how long you plan to be out. Also, run with someone (even for part of the run) whenever you can. Saturday or Sunday is best for the long run if possible.

Day 2) Fartlek Running

This is basically an off-season version of intervals. Here are a couple sample fartlek workouts:
1 - 1-minute at a mile race pace, 3-minute jogging rest x 5 repetitions = 20 minutes
2 - 90 seconds at 4k race pace, 2-minute jogging rest x 8 repetitions = 28 minutes
3 - 2-minute at 4k race pace, 1-minute jogging rest x 6 repetitions = 18 minutes
4 - 3-minute at 90% effort, 2-minute jogging rest x 5 repetitions = 25 minutes
5 - 5-minute at 90% effort, 5-minute jogging rest x 3 repetitions = 30 minutes

Day 3) Easy Running followed by Strength Training

This pace should be comfortable enough to carry on a conversation if you needed to. Running for 4 miles or 30+ minutes is enough on these days to go along with the strength training workout.

I would also suggest to mix this in as an out-and-back run for some of these days...meaning, run 15 or 20 minutes in one direction and turn around and pick up the pace running back home to try and run the second half faster.

Strength Training Plan-
http://trinitytrackandfield.blogspot.com/2009/01/core-strength-injury-prevention.html

Day 4) Hill Running or Step/High-Knee Running

Hill running and running where knee drive is high and harder than usual builds leg strength and are excellent off-season workouts. I know finding good places to run hills in the winter can be harder, so scout out some areas for these kind of workouts. Here are some sample workouts:
1 - hill running - 1-minute up the hill, 2-minute recovery jog back down the hill, 3-minute jogging on a flat surface...repeat 10 times.
2 - snow running...find some 1-foot to knee-high snow at a park - run hard with high knees through the snow for 1-minute, take a 1-minute walking break, recovery jog for 3 minutes...then repeat this process 6 times.
3 - hill bounding - find a 400 meter or so hill, do exaggerated bounding-running up the hill...run with big arm movements and high knees up the hill, do a recovery jog down the hill, take a 1-minute break at the bottom and repeat 8 times.
4 - hilly course - do a 20-minute run over very hilly terrain...increase the intensity every 5 minutes - 60% effort, 70%, 80%, and end with 90% effort for the final 5 minutes.

Day 5) Maximum Steady State Running

This is a cross between and long run and a tempo run...it is still 45-60 minutes of running (or 6-8 miles), but the pace is faster than a long run. Focus on staying relaxed and smooth, but with a fast feeling pace. Push the limits how fast the pace can be while still feeling good when running.

Day 6) Cross Training Day

This can be a stationary bike, elliptical machine, swimming, water running, snowshoeing, cross country skiing, row machine, spin class, or many other workout activities.

It should be something you can do for at least 30-60 minutes and have little or no impact on your legs to give them a break from the pounding of running. Just be sure the pace of the activity is still medium to high and it is a good workout...working different muscles or muscles in a different way will only make you a stronger runner.

Day 7) Tempo Run

This is a run of 25-35 minutes with a quick pace, generally 30 seconds slower per mile than 4k race pace. A tempo run should build your aerobic threshold and help to lower the pace that you can hold at an easy running pace and also for race pace. It is basically a 30-minute fast run...it is good to have a feeling of a quick pace early, and also try to pickup the pace over the last 5 minutes of the run if you can.
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		4k PR					5k PR
	Pace Chart	16:00	17:00	18:00	19:00		17:00	18:00	19:00	20:00
	Long Distance Run	8:30	8:55	9:20	9:45		7:40	8:00	8:20	8:40
	Easy Run	8:15	8:40	9:05	9:30		7:25	7:45	8:05	8:25
	Max Steady State Run	7:50	8:15	8:40	9:05		6:55	7:15	7:35	7:55
	Tempo Run	7:00	7:25	7:50	8:05		5:55	6:15	6:35	6:55
	Race Pace	6:20	6:45	7:10	7:35		5:25	5:45	6:05	6:25