The bulk of your weekly miles are run at an easy pace.  This is a pace you can hold a conversation while running.  Try to run on soft surfaces as much as possible (i.e. dirt, grass, etc.).

There are 2 harder workouts per week.  These workouts should be run at about your cross country race pace.  They are run at an up tempo pace where you are working moderately hard (around 70% to 80% effort).  These workouts include the hill repeats, intervals, and up tempo threshold runs.

Hill Repeats Example (6 to 10 x hill repeats)
- Find a hill about 200-400 meters long.  Run up the hill.  Jog down, and then run up it again.

Up Tempo Run Example (10 minutes up tempo)
- Run for 10 minutes at your 5k current race pace for the time period stated.

Minute Intervals Example (4x3 mins/3 mins rest)
- Run 3 minutes up tempo then jog easy for 3 minutes.  The minutes are at your 5K pace.

Pick Ups
- Some workouts have you do sets of 100/200 meter pickups during/after your run.  Just stride out during or after your run for the number of sets I have listed.  Work on good sprint form when doing these pick-ups.

Most of the Saturdays (or Sundays if easier for your schedule) incorporate a longer run into your training.  Run at an easy pace. 

Do not run every day.  Try to take at least one day off per week.   Cross-training is very effective and should be used to supplement your normal regimen. Substitute runs with biking and swimming if want to while building up your base.

Lift weights 2-4 times per week. 

• Lift about 3 sets of 10-15 repetitions that will build overall strength and muscle endurance. 

• The key areas to work are biceps, triceps, shoulders, quadriceps, hamstrings, and calves. 

• Spend 3-5 days per week focusing on core strength as well. 

• Incorporate some basic drills 2-4 days per week, such as high knees, skipping, butt kicks, stairs, etc., to develop proper running technique, strength, and flexibility.  You can do these after a light run.

Examples of Lifting Routines: 
Upper Body 1
Upper Body 2
Upper Body 3

Lower Body 1
Lower Body 2
Lower Body 3

Coach Drea’s Page:

https://youtube.com/playlist?list=PLbSd9x9plMN4LnEIoXRd0X4EeXyDktst_&si=S99xmmHHKbFcp_zh

Examples of Core Routines: 

Core 1  &  Core 2

Dedicate 30 minutes a day to stretching and mobility exercises. Proactive rehabilitation will help you stay healthy and injury free while building your base for the season.

 Sample Warm Up and Drills:

Dynamic Warm Up & Drills Routine (before runs)

Static Stretching Routine (after runs)

Keep a log of all your training throughout the season. Your log should include your mileage/minutes run, how your body is feeling, and how you are fueling yourself. Keeping a log allows you to keep track of your individual progress throughout the season.