Jay Mahoney

SES 435

Nichols

1/30/2018
Philosophy

Provide a positive experience that fosters a love for the sport and encourages lifelong participation. As a leader of the team I will assist my

athletes from their first step of practice until their last competition. I want to train athletes that finish all the way to the line no matter what the

situation. Instill in my Athletes: Respect, Integrity, Honesty, Good Morals, Character, Good Work Ethic, Leadership Qualities, Sportsmanship and be

a Great Competitor. These qualities not only make good athletes, they make Good Human Beings that will go out in the world and be successful in

their careers and daily lives. I will strive to create a positive and equitable environment in which all athletes are challenged and inspired to meet their

highest potential. Lastly, I aim to teach my athletes to “Leave the RIGHT Legacy in everything they do”

I have applied my practice plan to the season plan above by creating a season that will be not only successful, but challenging and enjoyable.

Starting in the preseason, the team will always have a large group to run with. This, along with the grouping of athletes by skill level will allow the

athletes to make friends through the team. Having friends that compete alongside an athlete can push every athlete to perform their best not only for

the coach, but for each other. The preseason also will not have practices every day, this is to allow for the athletes on the team to still be high

schoolers. I think having practices be every other day over the summer months allows the athletes to enjoy their summer breaks and avoid burnout

later in the season. Once the school year starts, the dedication required greatly increases. This is a varsity program and the athletes should focus on

performing to the best of their ability. In addition to their best performance, there is no point of a team without a team. Team bonding activities and

spaghetti dinners will be included to allow athletes to socialize and make friends.

I hope to instill in my athletes how to be a good competitor. To achieve this, I will use every possible loss as a teaching moment. The realm of

cross country is full of some disappointments that need to be overcame. By assisting my athletes to overcome these, they will hopefully learn how to

overcome them. There are races every weekend so there is bound to be one that doesn’t go as planned. As a coach I will follow the rules and

regulations of the league and the school. In addition to this, I want my athletes to follow every rule as I do. This allows them to understand the sport

on a further level. These qualities not only make good athletes, they make Good Human Beings that will go out in the world and be successful in
their careers and daily lives. Lastly, I will strive to create a positive and equitable environment in which all athletes are challenged and inspired to

meet their highest potential.

Intro

The team that I am coaching is my high school team at Heritage High School. This school is classified as 5A so there is very high enrollment and

equally high competition. The average team roster has been about 100-120 members over the past few years. The schedule I have created is for the

Heritage High School Cross Country team of 2017. The ages that will be participating on the team are ranging from 13-19 of both male and female

athletes. All the athletes must be students of Heritage High School. The schedule is planned to give new runners the best opportunities to improve, as

well as give the experienced runners room to continue honing their skills. The school is located near a the large Highline Canal trail system. These

trails start right by the school and will be used for most of the distance runs. Most of the runs will be flat, gravel trails with some rolling hills. These

trails will be used not only for the distances, but for the scenic view as well. This will ensure that the athletes enjoy the area at which they are

running.

Objectives

The objectives of the team will be to provide a team environment that encourages participation in the sport of cross country. These objectives will be

achieved by creating challenging yet useful practices that push one to be their best self. The team will focus on the development of basic running

mechanics as well as to further the learning of experienced runners. Through competition, the ideas of dedication and perseverance will be taught.

The practices will encourage running as a group and foster the development of friendship and a love of the sport.

Team Classifications:

The team will be broken into 3 different teams based on the athlete’s perceived skill level.

The first is the A-team

 A-team runners are experienced runners that are running more than 600 miles over the summer.
  These runners are looking to push for a varsity or junior varsity spot.

 Upper classmen should be running at an A-team level

The second is the B-team

 B-team runners are running an average of 500-599 miles over the summer

 B-team runners are relatively experienced runners that are looking to improve their skills

 B-team runners can move up to A-team whenever they feel as though they can train at the higher level

The third is the C-team

 C-team runners are running an average of 0-499 miles over the summer

 C-team runners are beginners or casual runners looking to improve their skills.

 The C-team will be joined with the B-team when the school year starts.

June, July Preseason (July 5th- August 5th)

August, September Non-Conference and Conference

(August 6th- September 30th

October Post-Season (October 1st- October 28th)

Week 1 June 5th- June 10th Preseason

Physical The goal of this week is to restart the season and get the athletes
started working on base miles to build up endurance.
Technical The technical goal of this week is to work on basic running mechanics
Tactical The tactical goal of this week is to learn to run in a pack to maintain a
pace
Mental The mental goal of this week is to build more mental fortitude through
training.
Week 2 June 11th- June 17th Preseason

Physical The goal of this week is to further the development of endurance by

slightly increasing the mileage
Technical The technical goal of this week is to work on basic running mechanics
in addition to pacing oneself to maintain a consistent time
Tactical The tactical goal of this week is to learn to run in a pack to maintain a
pace
Mental The mental goal of this week is to build more mental fortitude through
training.
Week 3 June 18th- June 24th Preseason

Physical The goal of this week is to continue the progression to further

distances and work on the muscular endurance.
Technical The technical goal of this week is to work learning how to pace
oneself for intervals with some repeats
Tactical The tactical goal of this week is to learn to run in a pack to maintain a
pace
Mental The mental goal of this week is to build toughness and grit through a
tougher repeat workout
Week 4 June 25th- July 1st Preseason

Physical The goal of this week is to continue the increase of miles ran to build
muscular and cardiovascular endurance
Technical The technical goal of this week is continuing the work on pacing for
repeated intervals
Tactical The tactical goal of this week is to learn to run in a pack to maintain a
pace
Mental The mental goal of this week is to continue the development of a team
culture.
Week 5 July 2nd- July 8th Preseason

Physical The goal of this week is to continue the increase of miles ran to build
muscular and cardiovascular endurance
Technical The technical goal of this week is to work on learning how to continue
running for an extended period through longer runs.
Tactical The technical goal of this week is to work learning how to pace
oneself for intervals with some repeats
Mental The mental goal of this week is to build more mental fortitude through
training with teammates through hard distance runs
Week 6 July 9th- July 15th Preseason

Physical The goal of this week is to continue the increase of miles ran to build
muscular and cardiovascular endurance
Technical The technical goal of this week is to work on learning how to continue
running for an extended period through longer runs.
Tactical The tactical goal of this week is to learn to run in a pack to maintain a
pace
Mental The mental goal of this week is to build more mental fortitude through
training with teammates through hard distance runs
Week 7 July 16th- July 22nd Preseason

Physical The goal of this week is to restart the season and get the athletes
started working on base miles to build up endurance.
Technical The technical goal of this week is to work on learning how to continue
running for an extended period through longer runs.
Tactical The technical goal of this week is to work learning how to pace
oneself for intervals with some repeats
Mental The mental goal of this week is to build more mental fortitude through
training with teammates through hard distance runs
Week 8 July 23rd- July 29th Preseason

Physical The goal of this week is to continue the increase of miles ran to build
muscular and cardiovascular endurance
Technical The technical goal of this week is to work on learning how to continue
running for an extended period through longer runs.
Tactical The technical goal of this week is to work learning how to pace
oneself for intervals with some repeats
Mental The mental goal of this week is to build more mental fortitude through
training with teammates through hard distance runs
Week 9 July 30th- August 5th Preseason
Physical The goal of this week is to continue the increase of miles ran to build
muscular and cardiovascular endurance
Technical The technical goal of this week is to work on learning how to continue
running for an extended period through longer runs.
Tactical The tactical goal of this week is to learn to run in a pack to better
understand how a race will be ran.
Mental The mental goal of this week is to build a tighter bond with others on
the team and get ready for the school year and the season.
Week 10 August 6th- August 12th Non-Conference- Conference Season

Physical The goal of this week is to finally prepare the athletes for the regular
season and for the school year
Technical The technical goal of this week is to work on pacing for mile repeats
to simulate a race environment
Tactical The tactical goal of this week is to learn to run mile repeats

Mental The mental goal of this week is to ready the athletes for school.

Week 11 August 13th- August 19th Non-Conference- Conference Season

Physical The goal of this week is to begin the season with a base mileage and
get ready for tougher workouts.
Technical The technical goal of this week is to begin to simulate race
environments in practice
Tactical The tactical goal of this week is to begin to simulate race
environments in practice by pacing with a group
Mental The mental goal of this week is to build more mental fortitude through
tougher workouts and schoolwork.
Week 12 August 20th- August 26th Non-Conference- Conference Season

Physical The goal of this week is to start working on some anaerobic exercises
through incorporating sprint workouts.
Technical The technical goal of this week is to work setting a pace for intervals
and maintaining that pace.
Tactical The tactical goal of this week is to learn to run your pace regardless of
what is going on around.
Mental The mental goal of this week is to really strengthen the mind through
tough intervals. Give the athletes something to feel accomplished
about.
Week 13 August 27th- September 2nd Non-Conference- Conference Season

Physical The goal of this week is to prepare every athlete for the first race of
the season
Technical The technical goal of this week is to continue working on endurance
and running form to run as efficiently as possible
Tactical The tactical goal of this week is to emphasize the rules and regulations
to avoid the possibility of disqualification.
Mental The mental goal of this week is to dig deep and instill into the athletes
a sense of achievement through their success leading up to the first
competition.
Week 14 September 3rd- September 9th Non-Conference- Conference Season

Physical The goal of this week is to recover from the first race at the beginning
of the week in order to perform again at the end of the week
Technical The technical goal of this week is to continue working on pacing and
endurance through hill repeats.
Tactical The tactical goal of this week is to learn to run up a hill in an efficient
way to avoid the loss of time.
Mental The mental goal of this week is to really strengthen the will of the
athletes through a tough hill workout
Week 15 September 10th- September 16th Non-Conference- Conference Season

Physical The goal of this week is to continue working on speed and getting the
times down each week.
Technical The technical goal of this week is to work on very difficult interval
workouts in order to increase running economy.
Tactical The tactical goal of this week is to learn to run in a pack to maintain a
pace to score better in the race at the end of the week
Mental The mental goal of this week is to continue the building of comradery
in the team.
Week 16 September 17th- September 23rd Non-Conference- Conference Season

Physical The goal of this week is to rest a bit by dialing back the workout pace
to provide some additional rest.
Technical The technical goal of this week is to get the race pace drilled into the
muscles of the athletes
Tactical The tactical goal of this week is to learn to relax and be calm under
pressure and run your own race
Mental The mental goal of this week is to get refreshed and get ready for the
post season
Week 17 September 24th- September 30th Non-Conference- Conference Season

Physical The goal of this week is to revamp the workouts and work towards
peak performance levels
Technical The technical goal of this week to continue working on the most
efficient pacing
Tactical The tactical goal of this week is to learn to surge against other runners
in order to gain an advantage
Mental The mental goal of this week is to relax a bit and prepare mentally for
the post season
Week 18 October 1st- October 7th Post Season

Physical The goal of this week is to prepare the athletes to be in the best
physical condition as possible for the upcoming races
Technical The technical goal of this week is to finish the learning of pace and
focus more on tactics
Tactical The tactical goal of this week is to learn to run for a place. How to
pick people off, how to score as little points as possible
Mental The mental goal of this week is to build more mental fortitude through
training.
Week 19 October 8th- October 14th Post Season

Physical The goal of this week is to get ready to peak in performance. Through
difficult workouts.
Technical There are no further technical goals needed

Tactical The tactical goal of this week is to learn to run for a place. How to
pick people off, how to score as little points as possible
Mental The mental goal of this week is to continue the building of comradery
in the team.
Week 20 October 15th- October 21st Post Season
 Physical The goal of this week is to taper down slightly in order to keep the
athletes refreshed and ready
Technical There are no further technical goals needed

Tactical The tactical goal of this week is to learn to run for a place. How to
pick people off, how to score as little points as possible
Mental The mental goal of this week is to continue the building of comradery
in the team.
Week 21 October 22nd- October 28th Post Season

Physical The goal of this week is to taper down to allow the athletes to become
refreshed
Technical There are no further technical goals needed

Tactical The tactical goal of this week is to learn to run for a place. How to
pick people off, how to score as little points as possible
Mental The mental goal of this week is to mentally prepare the athletes for the
State Championships
Preseason

The goal of the preseason will be to create a base set of mileage for athletes to increase their cardiovascular endurance as well as develop mental

fortitude. The preseason will start on Day 1, June 5th and will run until Day 70, August 13th. This will begin about 2 weeks after the previous

school year, as well as the past track season ends. This allows any runners that are coming from the track season to have some time to relax and

recover before the cross-country season starts. The main goal of the preseason is to build up the base mileage for all athletes. It is not uncommon

for athletes to take the entire summer off and return once school starts again. The summer program allows them to hit the ground running earlier

and develop greater skills. During the summer months there will only be organized practices 3 days a week. Monday, Wednesday, and Friday.

Each of these days will have a different focus. Monday runs will be more middle distance runs at a leisurely pace. This allows for the athletes to

make friends and have fun on their run. This also allows for them to learn the routes that will be ran later in the season. The Wednesday runs will

be faster runs. Wednesdays will focus on more tempo or speed work. Without sacrificing fun for performance, these runs will still be enjoyable.
 The Friday practices are more for the upper level, A-team or B-team runners, but all runners are welcome. These runs are working on building

muscular, as well as cardiovascular endurance. These runs will progressively get longer to build this endurance. On the off days during the

summer it is encouraged for everyone to run at least 3 additional days per week. This will allow the runners to continue getting the mileage for

the summer.

Non-Conference and Conference Plan

The goal of the non-conference as well as the conference plan will be to greatly increase the running ability and the endurance of the athletes in

preparation for the post season races. Cross country doesn’t really have a non-conference plan because there is a high probability that the team

will be racing at least one of the conference teams at each competition. The non-conference plan on Day 71, August 15th and ends on Day 118

September 30th. This is the part of the season where the results of the races are relatively insignificant. The races during this time are used to

gauge one’s team against some teams in the league. These races will be used as stepping stones for the team to improve. The practices for this

part will slowly increase in distance as well as intensity.

Post Season Plan

The goal of the post season plan is to finely tune the skills learned throughout the season and perform at the highest ability. The post season plan

will begin on Day 119, October 1st and end on Day 146, October 28th. The remaining races for the season are all very important. The League

meet is the first head to head league race where the team will compete against every other team in the league. Although this race is important, it is

a good setup for the Regional Championship. The Regional Championship is the most important race of the entire season. If the team does not

perform as one of the top 5 teams at this race, they will not qualify for state. The practices for this week are shortened as the race is on a

Thursday. This means that the practices prior to the League meet are very important. The practices for these weeks are very high in intensity but

with greater reward. If the team does succeed at the Regional Championship, then the season will continue to the State Championship. The week

leading up to this will be difficult to start and will taper off at the end to avoid fatigue.
 June
1 2 3

4 5 Day 1 First Day 6 Day 2 ON 7 Day 3 8 Day 4 ON YOUR 9 Day 5 10 Day 6

of Practice YOUR OWN Time: 8:00am OWN Time: 8:00am ON YOUR OWN
Time: 8:00am A-5 miles A-5 miles A-5 miles A-6 miles Cross Training
A-5 miles B-4 miles B-4 miles B-4 miles B-5 miles 60 minute bike or
B-4 miles C- 3 miles C- 3 miles C- 3 miles C- 4 miles 30 minute swim.
C- 3 miles
Week 1
11 Day 7 12 Day 8 13 Day 9 ON 14 Day 10 15 Day 11 ON 16 Day 12 17 Day 13 Take it
ON YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am easy rest and relax.
Cross Training A-5 miles A-5 miles A-4x1000 A-5 miles A-6 miles
60 minute bike or B-4 miles B-4 miles B-3x1000 B-4 miles B-5 miles
30 minute swim. C- 3 miles C- 3 miles C-2x1000 C- 3 miles C- 4 miles
Week 2

18 Day 14 19 Day 15 20 Day 16 ON 21 Day 17 22 Day 18 ON 23 Day 19 24 Day 20

ON YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am ON YOUR OWN
Cross Training A-4x1000 A-6 miles A-6 miles A-6 miles A-7 miles Cross Training
60 minute bike or B-3x1000 B-5 miles B-5 miles B-5 miles B-6 miles 60 minute bike or
30 minute swim. C-2x1000 C- 4 miles C- 4 miles C- 4 miles C- 5 miles 30 minute swim.
Week 3
25 Day 21 Take it 26 Day 22 27 Day 23 ON 28 Day 24 29 Day 25 ON 30 Day 26
easy rest and relax. Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am
A-6 miles A-6 miles A-5x1000 A-6 miles A-7 miles
B-5 miles B-5 miles B-4x1000 B-5 miles B-6 miles
C- 4 miles C- 4 miles C-3x1000 C- 4 miles C- 5 miles
Week 4

July
1 Day 27
ON YOUR OWN
A-6 miles
B-5 miles
C- 4 miles

2 Day 28 3 Day 29 4 Day 30 ON 5 Day 31 6 Day 32 ON 7 Day 33 8 Day 34

ON YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN A-8 miles ON YOUR OWN
Cross Training A-5x1000 A-6 miles A-6 miles A-6 miles B-7 miles A-6 miles
60 minute bike or B-4x1000 B-5 miles B-5 miles B-5 miles C- 6 miles B-5 miles
30 minute swim. C-3x1000 C- 4 miles C- 4 miles C- 4 miles C- 4 miles
Week 5

9 Day 35 Take it 10 Day 36 11 Day 37 ON 12 Day 38 13 Day 39 ON 14 Day 40 15 Day 41

easy rest and relax. Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN A-8 miles ON YOUR OWN
A-6 miles A-6 miles A-6x1000 A-6 miles B-7 miles A-6 miles
B-5 miles B-5 miles B-5x1000 B-5 miles C- 6 miles B-5 miles
C- 4 miles C- 4 miles C-4x1000 C- 4 miles C- 4 miles
Week 6
16 Day 42 17 Day 43 18 Day 44 ON 19 Day 45 20 Day 46 ON 21 Day 47 22 Day 48
ON YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am ON YOUR OWN
Cross Training A-6x1000 A-6 miles A-6 miles A-6 miles A-9 miles A-6 miles
60 minute bike or B-5x1000 B-5 miles B-5 miles B-5 miles B-8 miles B-5 miles
30 minute swim. C-4x1000 C- 4 miles C- 4 miles C- 4 miles C- 7 miles C- 4 miles
Week 7

23 Day 49 24 Day 50 25 Day 51 ON 26 Day 53 27 Day 54 ON 28 Day 55 29 Day 56

ON YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am YOUR OWN Time: 8:00am ON YOUR OWN
Cross Training A-6 miles A-6 miles Hill Repeats (500m) A-6 miles A-10 miles A-6 miles
60 minute bike or B-5 miles B-5 miles A-10 repeats B-5 miles B-9 miles B-5 miles
30 minute swim. C- 4 miles C- 4 miles B- 8 repeats C- 4 miles C- 8 miles C- 4 miles
Week 8 C- 6 repeats

30 Day 57 Take it 1 Day 58 2 Day 59 3 Day 60 4 Day 61 5 Day 62

easy rest and relax Time: 8:00am ON YOUR OWN Time: 8:00am ON YOUR OWN Time: 8:00am
Cone Game A-6 miles A-6 miles A-6 miles A-10 miles
Distance: 4-6 B-5 miles B-5 miles B-5 miles B-9 miles
C- 4 miles C- 4 miles C- 4 miles C- 8 miles
Week 9

August
6 Day 63 Take it 7 Day 64 8 Day 65 9 Day 66 10 Day 67 11 Day 68 12 Day 69
easy rest and relax. Time: 8:00am Time: 8:00am Time: 8:00am Time: 8:00am Time: 8:00am ON YOUR OWN
A-6 miles A-6 miles A-4x 1600 A-6 miles A-12 miles Cross Training
B-5 miles B-5 miles B-3x1600 B-5 miles B-10 miles 60 minute bike or
C- 4 miles C- 4 miles C-2x 1600 C- 4 miles C- 8 miles 30 minute swim.
Week 10
13 Day 70 Take it 14 Day 71 First 15 Day 72 16 Day 73 17 Day 74 18 Day 75 19 Day 76
easy rest and relax. Day of School Time: 2:30pm Location: Track Time: 2:30pm Time: 2:30pm Time: 8:00am
Time: 2:30pm A-6 miles Time: 2:30pm A-6 miles A-6 miles A-6 miles
A-6 miles B-5 miles Workout: B-5 miles B-5 miles B-5 miles
B-5 miles 6x400,200 jog,200
Week 11

20 Day 77 Take it 21 Day 78 22 Day 79 23 Day 80 24 Day 81 25 Day 82 26 Day 83

easy rest and relax. Time: 2:30pm Time: 2:30pm Location: Track Time: 2:30pm Steve Lohman A-6 miles
A-4x 1600 A-6 miles Time: 2:30pm A-3 miles Invitational B-5 miles
B-3x1600 B-5 miles Workout: B-3 miles
Week 12 A-8x400
B-6x400

27 Day 84 Take it 28 Day 85 29 Day 86 30 Day 87 31 Day 88

easy rest and relax. Time: 2:30pm Time: 2:30pm Location: Track Time: 2:30pm
A-4x 1600 A-6 miles Time: 2:30pm Shake Out Run
B-3x1600 B-5 miles Workout: A-3 miles
Week 13 A-10x400 B-3 miles
B-8x400

September
1 Day 89 2 Day 90
Arapahoe Warrior Time: 8:00am
Cross Country A-6 miles
Invitational B-5 miles
3 Day 91 Cross 4 Day 92 5 Day 93 Location: 6 Day 94 7 Day 95 8 Day 96 9 Day 97
Training Time: 2:30pm Time: 2:30pm Time: 2:30pm Time: 2:30pm Liberty Bell Time: 8:00am
60 minute bike or A-4x 1600 A-6 miles Hill repeats A-6 miles Invitational A-6 miles
30 minute swim. B-3x1600 B-5 miles A-20x500m B-5 miles B-5 miles
Week 14 B-15x500m

10 Day 98 Take it 11 Day 99 12 Day 100 13 Day 101 14 Day 102 15 Day 103 16 Day 104 Rock
easy rest and relax. Time: 2:30pm Time: 2:30pm Time: 2:30pm Time: 2:30pm Canyon
A-4x 1600 Time: 2:30pm Location: Track Workout: Distance Shake Out Run Invitational
B-3x1600 A-6 miles Workout: “30-35 min” A-3 miles
Week 15 B-5 miles 8X200 Pace: Easy B-3 miles
4X800
8X200

17 Day 105 Cross 18 Day 106 19 Day 107 Time: 20 Day 108 21 Day 109 22 Day 110 23 Day 111
Training Time: 2:30pm 2:30pm Location: Track Time: 2:30pm Dave Sanders Time: 8:00am
60 minute bike or A-5x 1600 A-6 miles Time: 2:30pm Shake Out Run Cross Country A-6 miles
30 minute swim. B-4x1600 B-5 miles Workout: A-3 miles Invitational B-5 miles
Week 16 8x400,200 jog,200 B-3 miles

24 Day 112 Take it 25 Day 113 26 Day 114 27 Day 115 28 Day 116 29 Day 117 30 Day 118 Long
easy rest and relax. Time: 2:30pm Time: 2:30pm Time: 2:30pm Time: 2:30pm Time: 2:30pm Peak Meet
A-5x 1600 A-6 miles Hill repeats A-6 miles Shake Out Run
B-4x1600 B-5 miles A-20x500m B-5 miles A-3 miles
Week 17 B-15x500m B-3 miles

October
 1 Day 119 Cross 2 Day 120 3 Day 121 4 Day 122 5 Day 123 6 Day 124 7 Day 125
Training Time: 2:30pm Location: Track Location: Track Time: 2:30pm Time: 2:30pm Time: 8:00am
60 minute bike or A-5x 1600 Time: 2:30pm Time: 2:30pm A-6 miles Workout: A-8 miles
30 minute swim. B-4x1600 Workout: Workout: B-5 miles Distance B-7 miles
Week 18 6x400 12x400 “30-35 min”
Pace: Easy

8 Day 126 Cross 9 Day 127 10 Day 128 11 Day 129 12 Day 130 13 Day 131 14 Day 132League
Training Time: 2:30pm Location: Track Time: 2:30pm Championships
60 minute bike or A-5x 1600 Time: 2:30pm Time: 2:30pm Time: 2:30pm Shake Out Run
30 minute swim. B-4x1600 A-6 miles Workout: A-6 miles A-3 miles
Week 19 B-5 miles 4x200 B-5 miles B-3 miles
8x400
4x200
15 Day 133 Take 16 Day 134 17 Day 135 18 Day 136 19 Day 137 20 Day 138 21Day 139
it easy rest and Time: 2:30pm Time: 2:30pm Time: 2:30pm No School No School Time: 2:30pm
relax. A-5x 1600 A-7 miles Shake Out Run Colorado 5A Time: 2:30pm A-8 miles
B-4x1600 B-6 miles A-3 miles Region 2 Workout: B-7 miles
Week 20 B-3 miles Championships Distance
“30-35 min”
Pace: Easy
22 Day 140 Take 23 Day 141 24 Day 142 25 Day 143 26 Day 144 27 Day 145 28 Day 146 State
it easy rest and Time: 2:30pm Time: 2:30pm Location: Track Time: 2:30pm Time: 2:30pm Championships
relax. A-6x 1600 A-6 miles Time: 2:30pm Shake Out Run Shake Out Run
B-5x1600 B-5 miles A-20x400m A-5 miles A-3 miles
Week 21 B-14x400m B-4 miles B-3 miles

29 30 31
Schedule
Key

Cross Training Rest Recovery Distance Tapering Day Distance Day Key / Critical Race Day
Day Day Goal: Get to Workout
Goal: know your
Give your body Goal: Body? Are you Goal: Goal: Aerobic Goal: * Goal:
a break while Muscle / Mental fatigued? +/- Pacing / easy / development Vo2Max Race strategies /
keeping fit! Recovery. Take Day speed / race Legs & Core *Hill *Speed Tactics / Pace /
Core and upper this serious!! ready Development *Race Speed
body strength Simulation
* Leg Strenght
Effort Level Effort Level Effort Level Effort Level Effort Level Effort Level Effort Level
Med + Low Low / Med Med Med + Hard Hard +
@ Get Tough @ Rest @ Easy @ Intermediate @ Intermediate @ Race @ Race
@ Easy