NOVEMBER-DECEMBER 2015- Distance/Mid-Distance Indoor Preseason Training Schedule 2015 ADVANCED (Running 30-40 miles weekly during the Fall season) Mileage Sunday Monday Tuesday Wednesday Thursday Friday Saturday 11/8 11/9 11/10 11/11 11/12 11/13 11/14 17-20 miles OFF 4 mile endur.run 3-4 mile endur.run 4 mile endur.run 3-4 mile endur. run OFF 3-4 mile endur. run 11/15 11/16 11/17 11/18 11/19 11/20 11/21 Approx. 5-6 mile long 3-4 mile endur. run Fartlek Run 3 mile endur. run/ 3-4 mile endur. run OFF 3-4 mile endur.run 22-27 miles endurance run 6x100m AX Cross train 30 min 6x100m AX CORE EXERCISES

11/22 11/23 11/24 11/25 11/26 11/27 11/28 Approx. 6-7 mile long 4-5 mile endur.run Distance tempo rep 3-4 mile endur. run OFF HILL 3-4 mile endur.run 26-31 miles endurance run 6x100m AX Or Mid tempo rep STRENGTH EX WORKOUT 6x100m AX CORE EXERCISES 11/29 11/30 12/1 12/2 12/3 12/4 12/5 Approx. 7-8 mile long 4-5 mile endur. run D-Track Pyramid 4-5 mile endur.run 10 min easy, 20-25 min up-tempo OFF 4-5 mile endur. run 29-35 miles endurance run 6x100m AX MD- Track Pyramid STRENGTH EX run (85-90% effort- gauge off 5k 6x100m AX race pace) 10-15 min CD CORE EXERCISES 12/6- 7-8 mi. end. Endurance The intensity of these runs on your body is not the same (meaning it is less intense) than the workouts that you do, but it is NOT a recovery run! The purpose of these runs is to build your stamina, aka, increase how long you can hold a speed while feeling relatively “comfortable.” Over time, that “comfortable” speed should become faster if you run these correctly. Please see the attached pacing guide for your endurance runs. Also, download the app “Runkeeper” if you can, and run with your phone (buy an arm band) as it will track your pacing and improve the quality at which you run these runs. If you can’t download the app, then ALWAYS map out your run in advance and know where your mile markers are, so you can check your pacing against your watch. YOU ALL MUST, AT MINIMUM, HAVE A RUNNING WATCH. MID-DISTANCE FARTLEK- 10 min easy, 3 x the following with 1 min jog between each set- 15 seconds hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 sec hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) DISTANCE FARTLEK- 10 min easy, 2 x the following with 2 min jog between each set- 15 sec hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 1:30 hard, 1:30 easy, 1 min hard, 1 min easy, 45 hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) Cross train- Quality cardio at an endurance pace (preferably- no impact/pounding)- biking, elliptical, swimming, pool running Distance Tempo Rep 10 min easy, 3 x 6 min at tempo pace (85-90% effort- gauge against 85-90% race pace for mile) with 2 min easy jog between each rep, 10 min CD Mid-distance Tempo Rep 10 min easy, 5 x 3 min at tempo pace (85-90% effort- gauge against 85-90% race pace for 800m-1000m) with 2 min easy jog btwn reps, 10 min CD HILL WORKOUT 10 min easy, 10-12 x HARD up-hill reps with easy jog downhill for rest (use a steep hill about 150m in length- you can use Sturges), 10 min cool down D Track Pyramid 2 lap warm up, continuous motion, dynamic stretching- run the following at 85-90% effort (time and try to hit same time or faster for same distance) 1x400, 1x600, 1x800, 1x600, 1x400 (rest after 400= 2 min, after 600=3 min, after 800=4 min), 20 min CD M Track Pyramid 2 lap warm up, continuous motion, dynamic stretching- run the following at 85-90% effort (time each and try to hit same time or faster for same distance) 1x100, 1x200, 1x400, 1x600, 1x400, 1x200, 1x100 (rest after 100= 1 min, after 200= 2 min, after 400= 3 min, after 600=4 min), 15-20 min CD CORE EXERCISES  2 x 1 min front plank, 2x45 sec crunches, 2x30 s supermen/women, 2x30 s windshield wipers, 2 x 15-20 push-ups, 2x30 s 6 inches (30 sec rest betwn all) STRENGTHENING EXERCISES  2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out) AX= Accelerations- After your run, using 100m, gradually build speed for the first 20-30 meters, then run in a FULL OUT sprint for the remaining 70-80m (rest for about 30sec) NOVEMBER-DECEMBER 2015- Distance/Mid-Distance Indoor Preseason Training Schedule 2015 INTERMEDIATE (Running 20-30 miles weekly during the Fall season) Mileage Sunday Monday Tuesday Wednesday Thursday Friday Saturday 11/8 11/9 11/10 11/11 11/12 11/13 11/14 12-15 miles OFF 3 mile endur.run 3 mile endur.run 3 mile end. Or Cross 3 mile endur. run OFF 3 mile endur. run train 30 min 11/15 11/16 11/17 11/18 11/19 11/20 11/21 Approx. 4-5 mile endurance 3 mile endur. run Fartlek Run Cross train 30 min 3-4 mile endur. run OFF 3 mile endur.run 16-20 miles run 6x100m AX 6x100m AX CORE EXERCISES

11/22 11/23 11/24 11/25 11/26 11/27 11/28 Approx. 5-6 mile long 3-4 mile endur.run Distance tempo rep Cross train 30 min OFF HILL 3 mile endur.run 21-25 miles endurance run 6x100m AX Or Mid tempo rep STRENGTH EX WORKOUT 6x100m AX CORE EXERCISES 11/29 11/30 12/1 12/2 12/3 12/4 12/5 Approx. 6-7 mile long 3-4 mile endur. run D-Track Pyramid 3-4 mile endur.run 10 min easy, 20-25 min up-tempo OFF 3-4 mile endur. run 25-30 miles endurance run 6x100m AX MD- Track Pyramid STRENGTH EX run (85-90% effort- gauge off 5k 6x100m AX race pace) 10-15 min CD CORE EXERCISES 12/6- 6-7 mi. end. Endurance The intensity of these runs on your body is not the same (meaning it is less intense) than the workouts that you do, but it is NOT a recovery run! The purpose of these runs is to build your stamina, aka, increase how long you can hold a speed while feeling relatively “comfortable.” Over time, that “comfortable” speed should become faster if you run these correctly. Please see the attached pacing guide for your endurance runs. Also, download the app “Runkeeper” if you can, and run with your phone (buy an arm band) as it will track your pacing and improve the quality at which you run these runs. If you can’t download the app, then ALWAYS map out your run in advance and know where your mile markers are, so you can check your pacing against your watch. YOU ALL MUST, AT MINIMUM, HAVE A RUNNING WATCH. MID-DISTANCE FARTLEK- 10 min easy, 3 x the following with 1 min jog between each set- 15 seconds hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 sec hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) DISTANCE FARTLEK- 10 min easy, 2 x the following with 2 min jog between each set- 15 sec hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 1:30 hard, 1:30 easy, 1 min hard, 1 min easy, 45 hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) Cross train- Quality cardio at an endurance pace (preferably- no impact/pounding)- biking, elliptical, swimming, pool running Distance Tempo Rep 10 min easy, 3 x 6 min at tempo pace (85-90% effort- gauge against 85-90% race pace for mile) with 2 min easy jog between each rep, 10 min CD Mid-distance Tempo Rep 10 min easy, 5 x 3 min at tempo pace (85-90% effort- gauge against 85-90% race pace for 800m-1000m) with 2 min easy jog btwn reps, 10 min CD HILL WORKOUT 10 min easy, 10-12 x HARD up-hill reps with easy jog downhill for rest (use a steep hill about 150m in length- you can use Sturges), 10 min cool down D Track Pyramid 2 lap warm up, continuous motion, dynamic stretching- run the following at 85-90% effort (time and try to hit same time or faster for same distance) 1x400, 1x600, 1x800, 1x600, 1x400 (rest after 400= 2 min, after 600=3 min, after 800=4 min), 20 min CD MD Track Pyramid 2 lap warm up, continuous motion, dynamic stretching- run the following at 85-90% effort (time each and try to hit same time or faster for same distance) 1x100, 1x200, 1x400, 1x600, 1x400, 1x200, 1x100 (rest after 100= 1 min, after 200= 2 min, after 400= 3 min, after 600=4 min), 20 min CD CORE EXERCISES  2 x 1 min front plank, 2x45 sec crunches, 2x30 s supermen/women, 2x30 s windshield wipers, 2 x 15-20 push-ups, 2x30 s 6 inches (30 sec rest betwn all) STRENGTHENING EXERCISES  2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out) AX= Accelerations- After your run, using 100m, gradually build speed for the first 20-30 meters, then run in a FULL OUT sprint for the remaining 70-80m (rest for about 30sec) NOVEMBER-DECEMBER 2015- Distance/Mid-Distance Indoor Preseason Training Schedule 2015 BEGINNER (Running under 15 miles weekly during the Fall season) Run Mileage Sunday Monday Tuesday Wednesday Thursday Friday Saturday 11/8 11/9 11/10 11/11 11/12 11/13 11/14 9 miles OFF 3 mile endur. run 3 mile endur. run OFF Cross train 20-30 min OFF 3 mile endur. run 11/15 11/16 11/17 11/18 11/19 11/20 11/21 12-14 miles 3-4 mile 3 mile endur. run OFF Cross train 20- 3-4 mile endur. run OFF 3 mile endur.run endurance run 6x100m AX 30 min 6x100m AX CORE EXERCISES

11/22 11/23 11/24 11/25 11/26 11/27 11/28 16-18 miles 4-5 mile long 3 mile endur.run Fartlek Run Cross 20-30 min HILL WORKOUT OFF 3 mile endur.run endurance run 6x100m AX STRENGTH EX 6x100m AX CORE EXERCISES 11/29 11/30 12/1 12/2 12/3 12/4 12/5 19-23 miles 5-6 mile long 3-4 mile endur. run Distance tempo rep Cross 20-30 min 5 min easy, 15-20 min up-tempo OFF 3-4 mile endur. run endurance run 6x100m AX Or Mid tempo rep STRENGTH EX run (85-90% effort- gauge off 5k 6x100m AX race pace) 10 min CD CORE EXERCISES 12/6- 5-6 mi. end. Endurance The intensity of these runs on your body is not the same (meaning it is less intense) than the workouts that you do, but it is NOT a recovery run! The purpose of these runs is to build your stamina, aka, increase how long you can hold a speed while feeling relatively “comfortable.” Over time, that “comfortable” speed should become faster if you run these correctly. Please see the attached pacing guide for your endurance runs. Also, download the app “Runkeeper” if you can, and run with your phone (buy an arm band) as it will track your pacing and improve the quality at which you run these runs. If you can’t download the app, then ALWAYS map out your run in advance and know where your mile markers are, so you can check your pacing against your watch. YOU ALL MUST, AT MINIMUM, HAVE A RUNNING WATCH. MID-DISTANCE FARTLEK- 5 min easy, 2 x the following with 1 min jog between each set- 15 seconds hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 sec hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 5-10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) DISTANCE FARTLEK- 5-10 min easy, 2 x the following with 2 min jog between each set- 15 sec hard, 15 easy, 30 hard, 30 easy, 45 hard, 45 easy, 1 min hard, 1 min easy, 45 hard, 45 easy, 30 hard, 30 easy, 15 hard, 15 easy, then 10 min cool down (HARD REPS SHOULD BE AT 95-100% for each duration) Cross train- Quality cardio at an endurance pace (preferably- no impact/pounding)- biking, elliptical, swimming, pool running Distance Tempo Rep 5 min easy, 2 x 6 min at tempo pace (85-90% effort- gauge against 85-90% race pace for mile) with 2 min easy jog between each rep, 10 min CD Mid-distance Tempo Rep 5 min easy, 4 x 3 min at tempo pace (85-90% effort- gauge against 85-90% race pace for 800m-1000m) with 2 min easy jog btwn reps, 10 min CD HILL WORKOUT 10 min easy, 6-8 x HARD up-hill reps with easy jog downhill for rest (use a steep hill about 150m in length- you can use Sturges), 10 min cool down D Track Pyramid 2 lap warm up, continuous motion, dynamic stretching- run the following at 85-90% effort (time and try to hit same time or faster for same distance) 1x400, 1x600, 1x800, 1x600, 1x400 (rest after 400= 2 min, after 600=3 min, after 800=4 min), 10 min CD MD Track Pyramid 2 lap warm up, continuous motion, dynamic stretching- run the following at 85-90% effort (time each and try to hit same time or faster for same distance) 1x100, 1x200, 1x400, 1x600, 1x400, 1x200, 1x100 (rest after 100= 1 min, after 200= 2 min, after 400= 3 min, after 600=4 min), 20 min CD CORE EXERCISES  2 x 1 min front plank, 2x45 sec crunches, 2x30 s supermen/women, 2x30 s windshield wipers, 2 x 15-20 push-ups, 2x30 s 6 inches (30 sec rest betwn all) STRENGTHENING EXERCISES  2 x 10 lunges per leg (do not extend knee over toe), 2x10per leg hamstring lifts, 2x10 per leg fire hydrants, 2 x 15 squats (knee not past toe), 2x10 per leg IT band lifts, WALKING DRILLS (20m for each- on heels, on toes, on outside edge of foot, on inside edge, flat foot with toes turned inward, flat foot with toes turned out) AX= Accelerations- After your run, using 100m, gradually build speed for the first 20-30 meters, then run in a FULL OUT sprint for the remaining 70-80m (rest for about 30sec) Endurance Run Pacing Guide: Mile PR (Best mile time as long as run recently) Endurance Pace Sub 5 min mile 7:00-7:20 per mile 5:00-5:30 7:20-7:40 per mile 5:30-6:00 7:40-8:00 per mile 6:00-6:30 8:00-8:20 per mile 6:30-7:00 8:20-8:40 per mile 7:00-7:30 8:40-9:00 per mile 7:30-8:00 9:00-9:20 per mile 8:00-8:30 9:20-9:40 per mile 8:30-9:00 9:40-10:00 per mile