We have four  event groups:

  1. Girls middle distance (400/800/1600) = GMD
  2. Girls long distance (1600/3200) = GLD
  3. Boys middle distance (400/800/1600) = BMD
  4. Boys long distance (1600/3200) =BLD

We also have performance-level groups: Group A (the older, more experienced folks), Group B, and Newcomers.

I will use all of these group names and will do my best to not confuse anyone. It should be clear what you’re to do and if it’s not, ask me! hgreen@haverfordsd.net

Thank you for your hard work. Remember, you have to train fast to race fast. This is at the core of our philosophy. We balance that with plenty of injury-prevention measures and plenty of recovery/easy days to make sure you get the rest you need.  Also, as we enter the season and begin more rigorous training, nutrition and sleep will be even more important.  Post-workout stretching is also essential.  Take time to stretch thoroughly after practice, and you can also stretch a bit at night.  Ice sore spots. Get sleep. Eat right. Communicate with me. Take good care of yourself!

On the roads we have three pace categories:

Conversation pace: this is slow enough to comfortably talk with your teammates. We will often run this pace on recovery runs, when we’ve done a hard workout on the previous day, or when returning from illness or injury. Our long Sunday runs will often be at conversation pace. Our slowest pace.

Glide pace: this is a relaxed fast pace. You’re not straining, you’re not aggressively pushing, you’re not competing. You’re gliding. We run glide pace frequently. One of the keys to our sport is to learn to run a fast pace in a very relaxed state. A medium-to-fast pace.

Push pace: this is a very fast pace. You are pushing yourself, you are attacking hills, you are unlocking your knees and gliding downhill. We always want to run as relaxed as possible. But unlike glide pace, there’s more effort during a push pace run and there’s also a competitive edge. It’s an excellent idea to do most or all of your push pace runs on trails and/or grass. These are hard runs.

+ + + + +

First week back: listen to your body! Let your body tell you how fast to run, how far. Stay within the prescribed workout but also pay attention to how your body feels and run accordingly.

Sunday, Nov.  11

All: easy run (3 to 5 miles)

Mon., Nov. 12

All: easy run (3 to 5 miles), lift weights, core, myrtle

Tues., Nov. 13

All: easy run (3 to 5 miles), 4 x 50 meter strides, moderate to fast

Wed., Nov 14

All: don’t run. Cross train, lift weights, core, myrtle

Thurs., Nov. 15

All: glide pace run (4 to 6 miles) with hills, 4 x 200 meters very relaxed

Fri., Nov. 16

All: easy run (4 to 6 miles), lift weights, core, myrtle

Sat., Nov. 17 – Cross Training Day

All – Cross-train. Do a hard workout but do not run. Ride a bike, swim, aqua jog, yoga, pilates, go for a long hike, etc…  Be active, have fun!

Sun., Nov. 18 – Sunday Long Run

GMD – 5 miles easy, stretch (4 miles JV)

GLD – 6 miles easy, stretch (4 miles JV)

BMD – 7 miles easy, stretch (6 miles JV)

BLD – 8 miles easy, stretch (6 miles JV)

Mon., Nov. 19 – First Official Day of Practice!

GMD – 2 miles roads, 1:1 fartlek fast on grass, plyo, weights

GLD – 3 miles roads, 1:1 fartlek fast on grass, plyo, weights

BMD – 3 miles roads, 1:1 fartlek fast on grass, plyo, weights

BLD – 4 miles roads, 1:1 fartlek fast on grass, plyo, weights

Tues., Nov. 20

All – Do the college loop (from 4 to 6 miles, depending on how you feel and your experience level), followed by core, myrtle, weights, and flexibility work

Wed., Nov 21

Girls Group A – 4 miles roads,  3 x 1000 on grass, bleacher work, plyo, flexibility

Boys Group A – 5 miles roads, 4 x 1000 on grass, bleacher work, plyo, flexibility

B/G Group B and newcomers – will do a similar workout with less volume

Note: anyone feeling especially sore, tired, banged up – please speak with me and you will do a recovery run

Thurs., Nov. 22 – HAPPY THANKSGIVING!

All – easy run from 4 to 7 miles (no less than 4, no more than 7). Listen to your body. If you have access to weights, please lift. Stretch a lot. Have a fun holiday!

Fri., Nov. 23

All – I would like for the GROUP A athletes to do a 5-to-7 mile run with THREE significant, sustained (5 min) surges within the run.  GROUP B and NEWCOMERS should do a 4-to-6 mile run with TWO significant (5 min) surges. If you can get to trails or grass, that would be ideal. Please do 4 100-meter strides afterwards. And if you didn’t lift on Thanksgiving (which would be understandable), please lift. No weights? Do 3 sets of push-ups, core, myrtle. On a day like this, you want to push yourself but you also want to run with good biomechanics (form), stay relaxed and listen to your body (as always). And stretch, always stretch afterwards.

Sat., Nov. 24

All – this should be a hard cross-training day. Do not run, but get a hard workout in. Swim, bike, Elliptical, weights, long hike, core, myrtle, stretch, plyo, basketball, soccer, and so on. The list is long. Please take cross-training seriously.

Sun., Nov. 25 – Sunday Long Run

All – depending on your level, please do what for you is a long run. Boys GROUP A should do 8 or 9 miles. Girls GROUP A should do 7 or 8. Group B and newcomers should do anything from 5 to 7.  It’s also especially important to stretch after long runs. It’s essential. So make time to go through all of your stretches, use your roller/stick to take good care of your legs post-run. And again, if you can do part/most/all of your long run on trails/grass, that is definitely preferred.

Mon., Nov. 26

All – with your group do a glide pace road run (4 to 6 miles), then core, myrtle, and weights. Work with Coach Green on ankle/calf/foot strength and flexibility.

Tues., Nov. 27

All – Warm up and stretch inside, 3 to 5 miles on roads (depending on age/experience/how you feel – we will group up as always), 400 meter intervals with 100 jog (on track ‘mini-fartlek’), plyo, stare work, core and stretch inside.

Wed., Nov. 28

Recovery run, core, myrtle, weights

Thurs., Nov. 29

3-4 miles on roads, (one lap) intervals on grass, core and myrtle

Fri., Nov. 30

Recovery run, plyo, stare work, weights, stretch

Sat., Dec. 1

All – cross train

Sun., Dec. 2

All – long run

Mon., Dec. 3

All – 3 miles on roads, then track pyramid: 800-1000-1600-1000, then 4×200  (younger runners will do less), weights, core, myrtle.

Tues., Dec. 4

All – recovery run on roads, flexibility work

Wed., Dec. 5

[Hills + fartlek]

Thurs., Dec. 6

[recovery]

Fri., Dec. 7

For those racing on the 8th: easy run, then donuts

For those NOT racing on the 8th: hard run, then donuts

Sat.,Dec. 8

Cross train or Race

Sun., Dec. 9 

Long run

Mon., Dec. 10

All – 1) Roads, 2) then 400 intervals on track, 3) then ‘broken 400’s’ with accelerations

Tues., Dec. 11

All – extra drills/dynamic stretching around track, step work, easy recovery road run, core

Wed., Dec. 12

Boys and non-race girls – 1) Roads + Hunter Hill, 2) Fartlek (laps) on grass, and 3) (boys only) on track: 2 x 200, 2 x 400, 2 x 200

Girls who are racing Friday – 1) Spring, 2) On track: 2 x 200, 300, 400, 300, 2 x 200, 3) Inside for core and myrtle (and easy weight session if you want), then home.

Thurs., Dec. 13

[extra flexibility/recovery run/plyo/core/myrtle/weights]

Fri., Dec. 14

Girls race #1!

Girls not racing – 5 miles roads, core, myrtle

Boys racing – 4 miles, 4 strides, stretch

Boys not racing – 7 miles (Varsity) or 4 miles (JV) with core, myrtle, weights.

Sat., Dec. 15

Boys race at Ocean Breeze

Non-race boys and girls – cross train!

Sun., Dec. 16

All – long run

Mon., Dec. 17

All – extra flexibility on track, long-ish recovery run w/ two surges (TBD), plyo, core, myrtle, weights

Tues., Dec. 18

All – hills + grass strength work + core and myrtle

(Girls holiday pot-luck after practice!)

Wed., Dec. 19

All – medium distance recovery run, plyo, core, myrtle, weights

Thurs., Dec. 20

Racing girls – 4 miles easy, 4 x fast strides, stretch

Non-racing girls, non-racing boys – road mileage + track: 200/300/400/300/200

Racing boys – 5 miles roads + track: 200/300/400/300/200

Fri., Dec. 21

Girls Race!

Non-race girls, non-race boys – easy distance (girls 5 miles, boys 6 miles), core, myrtle, weights

Race boys – 4 miles easy, extensive stretch/flexibility session

Sat., Dec. 22

Boys race!

All others – hard cross train!

Sun., Dec. 23

All – long run (boys varsity – 10 miles, girls varsity – 8 miles, JV boys and girls – 6 miles)

Mon., Dec. 24

Boys varsity – 7 miles total (glide/conversation pace), core, myrtle, weights

Girls varsity – 6 miles total (glide/conversation pace), core myrtle, weights

Boys and girls JV/freshmen – 5 miles total (glide/conversation pace), core, myrtle, weights

Tues., Dec. 25

Boys varsity – 8 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility

Girls varsity – 7 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility

Boys JV/freshmen – 6 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility

Girls JV freshmen – 5 miles total: do a combination of road running, hills and 2:1 fartlek on grass, then work on flexibility

Wed., Dec. 26

Boys varsity – 9 miles total (recovery run), core, myrtle, weights

Girls varsity – 7 miles total (recovery run), core, myrtle, weights

Boys JV/freshmen – 6 miles total (recovery run), core, myrtle, weights

Girls JV freshmen – 5 miles total (recovery run), core, myrtle, weights

Thurs., Dec. 27

Boys varsity long distance – 3 miles on roads, then track: 2 x 1000, 2 x 800, 2 x 400 at 2 mile goal pace (short recovery), cool down/stretch/flexibility

Boys varsity middle distance – 3 miles on roads, then track: 8 x 400 at goal mile pace (short recovery), cool down/stretch/flexibility

Girls varsity long distance – 3 miles on roads, then track: 1 x 1000, 2 x 800, 3 x 400 at 2 mile goal pace (short recovery), cool down/stretch/flexibility

Girls varsity middle distance – 3 miles on roads, then track: 6 x 400 at goal mile pace (short recovery), cool down/stretch/flexibility

Boys and Girls JV/freshmen – 2 miles on roads, then track: 5 x 400 at goal mile pace (short recovery), cool down/stretch/flexibility

Fri., Dec. 28

Boys varsity – [recovery]

Girls varsity

Boys JV/freshmen

Girls JV freshmen

Sat., Dec. 29

Boys race!

None-race boys and all girls – Cross Train!

Sun., Dec. 30

Boys who raced on Sat – cross train!

Non-race boys, all girls – long run (boys varsity – 10 miles, girls varsity – 8 miles, JV boys and girls – 6 miles)

Mon. Dec. 31

Boys who raced on Sat – long run, core/myrtle, weights

Non-race boys – distance/hills, fartlek, brief track session, core/myrtle, weights

Girls varsity – distance, 4 strides, core/myrtle, weights

Tues., Jan. 1, 2019 – Happy New Year!!

Boys – distance, core/myrtle/flexibility

Girls – distance/hills (fast) and fartlek, core/myrtle/flexibility

Wed., Jan. 2

Boys – distance/hills, track-speed work, plyo, stairs, weights, core/myrtle/flexibility

Girls – distance, plyo, stairs, easy weights, core/myrtle/flexibility

Thurs., Jan. 3

Boys and girls – easy distance, core/myrtle/flexibility

Fri., Jan. 4

Girls race!

Non-racing girls – hard road run, weights, core/myrtle

Boys – easy distance (shorter for racers, longer for non-racers), flexibility

Sat., Jan. 5

Boys race!

Non-race boys and all girls – cross train!!

Sun., Jan. 6

Boys who raced – cross train!

Non-race boys – long run

All girls – long run

Note: next workouts will be on Training Cycle #2!