We have four  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

Notes; If you are not sure which group you are in, do the MIDDLE DISTANCE workouts. You will notice that I have made notes for our less experienced runners on some workouts.  Also if you have questions or concerns I encourage you to email me at hgreen@haverfordsd.net  Thank you. 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.

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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