Jerome Boys
Week 1 (7 weeks prior to season start):
55 miles this week
A long run of 11 miles
A hill session of 6 x 400m (@Glacier Ridge Hill)
Threshold Intervals of 4 min on, 1min rest. 4-5 sets, 6x200
A speed session of 7 x 7 seconds all out, 3 min rest between each during a distance run.
Week 2 (6 weeks prior to season start):
50 miles this week
A long run of 10 miles
A hill session of 6 x 400m (@Glacier Ridge Hill) or Track workout
An Out and Back run (threshold pace on the way back – 2-3miles)
Week 3 (5 weeks prior to season start):
55 miles this week
A long run of 11 miles
A hill session of 6 x 400m (@Glacier Ridge Hill)
Threshold Intervals of 5min on, 1min rest. 4-5 sets
A speed session of 9 x 7 seconds all out, 3 min rest between each during a distance run.
Week 4 (4 weeks prior to season start):
50 miles this week
A long run of 10 miles
A VO2 max session of 5 x 3min at 2 mile race pace, 3 min jog.
Track session
A speed session of 10 x 7 seconds all out, 3 min rest between each during a distance run.
Week 5 (3 weeks prior to season start):
55 miles this week
A long run of 11 miles
A hill session of 7 x 400m (@Glacier Ridge Hill)
An Out and Back run (threshold pace on the way back – 2-3miles)
A speed session of 10 x 7 seconds all out, 3 min rest between each during a distance run.
Week 6 (2 weeks prior to season start):
55 miles this week
A long run of 11 miles
A hill session of 8 x 400m (@Glacier Ridge Hill)
Threshold Intervals of 4min on, 1min rest. 4-5 sets
A speed session of 10 x 7 seconds all out, 3 min rest between each during a distance run.
Week 7 (1 weeks prior to season start):
50 miles this week
A long run of 10 miles
A VO2 max session of 5 x 3min at 2 mile race pace, 3 min jog.
A hill session of 8 x 400m (@Glacier Ridge Hill)
A speed session of 10 x 7 seconds all out, 3 min rest between each during a distance run.