What is the general philosophy behind your training?
Consistency! Maintain a solid base and slowly progress into longer workouts and then to shorter and faster workouts. There are no miracle workouts and a solid base will allow you to last an entire outdoor season and prevent injuries.
Who is your coach?
Bill Tokar
Who do you train with (or do you do most of your runs, workouts alone)?
In college I worked out with my teammates and just graduated in May. Since then I have been training alone except for October when I was training with Jason Lunn in the Boulder, CO area.
What is your average weekly mileage during the winter? During the summer?
I run about 70 xmiles a week in the fall/winter. Xmiles mean that everything is counted at 7:00 pace even though it is generally faster. In the summer (racing season) when I need to peak) I will average around 55 xmiles a week.
What is the most mileage you have done in a week?
Probably between 95 and 100 real miles.
How far is your usual long run?
13 xmiles so about 15 real miles.
Do you incorporate any non-running activities into your training - eg pool running, weights etc...?
In high school I incorporated a lot of cross training (aqua jogging, elliptical trainer, cycling, swimming) into my training and in college just ran. As long as I am healthy I will probably just run.
Sample Week during XC Season:
Monday: 10 miles.
Tuesday: 3 mile warm-up. Interval workout on a dirt three quarter mile loop (1200-1600-1200-1600-1200-1600-1200 starting at 5:10 pace and working it down to 4:40 pace. 3:00 rest between intervals.)
Wednesday: AM: 5 miles / PM: 7 miles.
Thursday: 7 miles
Friday: 3 mile warm-up. 11 mile tempo run (5 minute mile/6 minute mile drill. The 5 minute miles are really in the 4:50's with the last one in the 4:40's and the 6:00 miles are in the hugh 5:40's to mid 5:50's.) 2 mile cooldown.
Saturday: 5 miles
Sunday: 13 mile long run
Sample Week during Indoor Season:
Monday: 25 minute warm-up with strides / 5 x Eagle Heights hill (about 1 minute each..45 seconds uphill then 15 seconds flat) / 10-15 minute run to cummings road / 3 x cummings road (2 minutesý roughly 90 seconds up then 30 flat.) / Run back to track (15 minutes) / Strides / 6 x 200m with 100m jog (29's) / Drills. 10 minute cooldown / 13 Total Miles
Tuesday: AM: 7 miles / PM: 5 miles / 12 Total Miles
Wednesday: 25 minute warm-up. Strides / 200-400-600-600-400-200 with equivalent rest (200-400-600, etc.) + a little extra. (30, 60, 1:30, 1:27, 56, 26) / 30 minute cooldown / 8 Total Miles
Thursday: 70 minute run. (count everything at 7:00 pace) / 10 Total Miles
Friday: 25 minute warm-up. Strides / 3 sets of (4 x 400m) with 200/400/200m rest (200m after 1st interval, 400 after 2nd and 200 after 3rd) and 4 minutes between sets, (1st set: 63-64. 2nd set: 62's. 3rd set: 59,60,59,57) / 30 minute cooldown / 10 Total Miles
Saturday: 50 minute relaxed run / 7 Total Miles
Sunday: 92 minute long run / 13 Total Miles
Sample Week during Summer / Racing Period:
Monday: 7 miles
Tuesday: 3 mile warm-up. Strides / 600: 1:27 / 600: 1:26 / 3 x 300: 44, 42, 40 (2:00 rest between the 600's. 3:00 between the second 600 and first 300. 2:00 between the 300's / 2 miles cooldown
Wednesday: AM: 5 miles / PM: 7 miles
Thursday: 5 miles. Strides
Friday: 1500m race. 3 mile warm-up. Strides. 4 mile cooldown
Saturday: 7 miles
Sunday: 13 mile long run / *If there was not a race I may do a 4-mile tempo on the track at 5:00 pace or slightly faster. If it much later in the racing season may add a short and quick session such as the 400-300-200 workout listed below
Key Workouts:
I don't believe there are any key workouts to a great track season. You just need to consistently put in the work and run intervals at race pace at least once a week.
Favorite Workout:
3 sets of [400-300-200] with 45 seconds rest after the 400 and 30 seconds after the 300 and 3 minutes between sets. You start out at 1500m race pace and each set gets progressively faster. The last set will basically be run at 55-56 second quarter pace.
