MY TRAINING.

Since the beginning of the 9th grade (2009), I’ve conjured up my own training regimens for the upcoming seasons of racing. Some of my favorite moments each year occur when I sit down with a journal, calculator, pencil, and eraser to sketch out the specifics. I outline mileage, workouts, paces, races, and locations, among other things. If I am to hold myself accountable, things need to be in written form, neatly, and with a purpose. I consider my training an extension of the work day. It is the work day. If I cannot complete my training sessions, the day is a waste. That is my mentality.

Over the years, I’ve been influenced by a number of coaches, scientists, writers, athletes, and mentors. Through inspiration, research, and plenty of trial and error, I’ve found what works best for me: VARIETY and CONSISTENCY. Each season, the details continue to evolve. However, the structure is mainly the same. I love the creativity in my training. I believe there are no limits to what I can do with my body and, come Hell or high water, I will never quit the pursuit.

All in all, I guess I’m just a big dreamer and meticulous preparer. I apply a surplus of training methods to my regimen, approaching training and racing as a profession. I consider myself a “professional pain manager”, although I’ve hardly made a dime.

STRUCTURE

5K / 10K:
- 6 days/wk running
- Mileage: 50 – 70
- P90X: x5
- XT: x1
- Strides: x2

HALF-MARATHON:
- 6 days/wk running
- Mileage: 60 – 80
- P90X: x5
- XT: x1
- Strides: x2

MARATHON / 50K (TT) / 50MI (TT):
- 6 days/wk running
- Mileage: 70 – 90
- P90X: x5
- XT: x1
- Strides: x2
- (50K / 50MI = adjusted Long Runs)

50K / 50MI / 100K:
- 6 days/wk running
- Mileage: 80 – 100
- P90X: x5
- XT: x1
- Strides: x2
- (50MI / 100K = adjusted Long Runs)
  - Start (80)
    - M: 15mi – T (6x CRUISE INTERVALS w/WU+CD), P90X
    - Tu: 10mi, P90X
    - W: 10mi, 6s, P90X
    - Th: LR 20, P90X
    - F: 15mi, P90X
    - Sa: 10mi, 6s
    - Su: XT
  - Rise (90)
    - M: 15mi – H (HILL REPS w/WU+CD), P90X
    - Tu: 12mi, P90X
    - W: 12mi, 6s, P90X
    - Th: LR 23, P90X
    - F: 15mi, P90X
    - Sa: 13mi, 6s
    - Su: XT
  - Peak (100)
    - M: 15mi – H (“THE HILL CYCLE” w/WU+CD), P90X
    - Tu: 14mi, P90X
    - W: 15mi, 6s, P90X
    - Th: LR 26.2, P90X
    - F: 15mi, P90X
    - Sa: 15mi, 6s
    - Su: XT
  - Peak (100)
    - M: 15mi – T (DOUBLE TEMPO RUN w/WU+CD), P90X
    - Tu: 13mi, P90X
    - W: 13mi, 6s, P90X
    - Th: LR 50K, P90X
    - F: 15mi, P90X
    - Sa: 13mi, 6s
    - Su: XT
  - Peak (100)
    - M: 16mi – H (“THE TREADMILL 6×3” w/WU+CD), P90X
    - Tu: 15mi, P90X
    - W: 15mi, 6s, P90X
    - Th: LR 23, P90X
    - F: 16mi, P90X
    - Sa: 15mi, 6s
    - Su: XT
  - Fall (80)
    - M: 15mi – T (CRUISE INTERVALS x6 w/WU+CD), P90X
    - Tu: 10mi, P90X
    - W: 10mi, 6s, P90X
    - Th: LR 20, P90X
    - F: 15mi, P90X
    - Sa: 10mi, 6s
    - Su: XT
  - Peak (100)
    - M: 15mi – H (“THE HILL CYCLE” w/WU+CD), P90X
    - Tu: 14mi, P90X
    - W: 15mi, 6s, P90
    - Th: LR 26.2, P90X
    - F: 15mi, P90X
    - Sa: 15mi, 6s
    - Su: XT
  - Peak (100)
    - M: 15mi – T (DOUBLE TEMPO RUN w/WU+CD), P90X
    - Tu: 13mi, P90X
    - W: 13mi, 6s, P90X
    - Th: LR 50K, P90X
    - F: 15mi, P90X
    - Sa: 13mi, 6s
    - Su: XT
  - Peak (100)
    - M: 16mi – V (HALF-TIME FARTLEK w/WU+CD), P90X
    - Tu: 15mi, P90X
    - W: 15mi, 6s, P90X
    - Th: LR 23, P90X
    - F: 16mi, P90X
    - Sa: 15mi, 6s
    - Su: XT
  - Pre-Race (80)
    - M: 15mi – H (HILL REPS w/WU+CD), P90X
    - Tu: 10mi, P90X
    - W: 10mi, 6s, P90X
    - Th: LR 20, P90X
    - F: 15mi, P90X
    - Sa: 10mi, 6s
    - Su: XT
  - Race
    - M: 1h, 6s, P90X
    - Tu: T (CRUISE INTERVALS x4 w/WU+CD), P90X
    - W: 45min – 1h, P90X
    - Th: 45min
    - F: 30-45min, 6s
    - Sa: RACE
    - Su: OFF

100MI (TT):
- 6 days/wk running
- Mileage: 80 – 100
- P90X: x5
- XT: x1
- Strides: x2

100MI:
- 6 days/wk running
- Mileage: 80 – 100
- P90X: x5
- XT: x1
- Strides: x2

MTN (SHORT):
- 5 days/wk running
- Mileage: time-based
- P90X: x5
- XT: x2
- Strides: x2

MTN (LONG):
- 5 days/wk running
- Mileage: time-based
- P90X: x5
- XT: x2
- Strides: x2
  - Start
    - M: SHORT, 6s, P90X
    - Tu: MEDIUM – H (HILL REPS w/WU+CD), P90X
    - W: XT, P90X
    - Th: LONG, P90X
    - F: SHORT, P90X
    - Sa: MEDIUM, 6s
    - Su: XT
  - Rise
    - M: SHORT, 6s, P90X
    - Tu: MEDIUM – H (THE HILL CYCLE w/WU+CD), P90X
    - W: XT, P90X
    - Th: LONG, P90X
    - F: MEDIUM, P90X
    - Sa: MEDIUM, 6s
    - Su: XT
  - Peak
    - M: MEDIUM, 6s, P90X
    - Tu: MEDIUM – H (HILL REPS w/WU+CD), P90X
    - W: XT, P90X
    - Th: LONG, P90X
    - F: MEDIUM, 6s, P90X
    - Sa: MEDIUM – H (THE HILL CYCLE w/WU+CD)
    - Su: XT
  - Peak
    - M: MEDIUM, 6s, P90X
    - Tu: MEDIUM – H (HILL REPS w/WU+CD), P90X
    - W: XT, P90X
    - Th: LONG, P90X
    - F: MEDIUM, 6s, P90X
    - Sa: MEDIUM – H (THE HILL CYCLE w/WU+CD)
    - Su: XT
  - Peak
    - M: MEDIUM, 6s, P90X
    - Tu: MEDIUM – H (HILL REPS w/WU+CD), P90X
    - W: XT, P90X
    - Th: LONG, P90X
    - F: MEDIUM, 6s, P90X
    - Sa: MEDIUM – H (THE HILL CYCLE w/WU+CD)
    - Su: XT
  - Pre-Race
    - M: SHORT, 6s, P90X
    - Tu: MEDIUM – H (HILL REPS w/WU+CD), P90X
    - W: XT, P90X
    - Th: LONG, P90X
    - F: SHORT, P90X
    - Sa: MEDIUM, 6s
    - Su: XT
  - Race
    - M: MEDIUM, 6s, P90X
    - Tu: MEDIUM – T (CRUISE INTERVALS x4 w/WU+CD), P90X
    - W: XT, P90X
    - Th: SHORT
    - F: SHORT, 6s
    - Sa: RACE
    - Su: OFF

BASE:
- 5 days/wk running
- Mileage: time-based
- S.A.M. + CORE
- XT: x2
- Strides: x2
  - Base
    - M: SHORT, 6s, SAM
    - Tu: MEDIUM (Q w/WU+CD), CORE
    - W: XT, SAM
    - Th: LONG, CORE
    - F: SHORT, SAM
    - Sa: MEDIUM, 6s
    - Su: XT

NOTES

Maximum length of training block: 12wks
If not specified, WU+CD = 15min each (OR split evenly to achieve daily goal).
If no recent race result, choose an honest VDOT (DRF) and increase by 1 point after every 5wks.
Easy runs, strides, and unspecified paces are always performed “by feel”.
HR monitor: tread, track, M, T, XT
Salt tabs: 2h+ in heat
Truck Camping: replace prescribed training with big endurance sessions, totaling >4h per day (2h+ running, 2h+ XT).
Time-Based Training:
- SHORT = 30min – 1h
- MEDIUM = 1-2h
- LONG = 2h+
Post-Race Recovery:
- >4h race = 5 days OFF running
- 1h – 4h race = 3 days OFF running
- 1mi – 1h race = none

Q-SESSIONS

L = Long
- RACE-SPECIFIC: a route that mimics upcoming race (periods of “uptempo”)
- RUN-XT-RUN: 1h-1h-1h → run “by feel”, XT, run “by feel”
- LONG RUN SURGES: 1min “surge” every 10th minute
- 23mi: 5E + 13M + 5E
- 22mi: 5E + 5M + 1T + 5M + 1T + 5E
- 21mi: 5E + 4T + 4min E + 3T + 3min E + 2T + 2min E + 1T + 5E
- 20mi: 3E + 4T + 6E + 4T + 3E
- 19mi: 3E + 4T + 5E + 2x2T w/2min E + 3E
- 18mi: 3E + 3x2T w/2min E + 10E

H = Hills
- “THE HILL CYCLE”: 6x ~1mi OR 4x ~1.5mi→ runnable hill loop, a “nonstop” workout (negative splits required)!
  - (mtn sessions = terrain adjustment, if necessary)
- HILL REPS: 12x1min OR 6x2min→ ~4-5% grade (strong efforts w/crisp and clean form) w/recovery downhill, a “nonstop” workout!
  - (mtn sessions = terrain adjustment, if necessary)
- “THE TREADMILL 6×3”: 6x3min @8% (9-10.5mph: +0.3mph each rep) w/2:30 recovery @0% (7mph)

T = Tempo
- CRUISE INTERVALS: 4 OR 6x (5min ON : 1min OFF) → ONs @ current threshold, OFFs @ recovery
  - (trail/mtn sessions = perceived effort + terrain adjustment, if necessary)
- DOUBLE TEMPO RUN: 5K T + 5min E + 5K T
- STEADY TEMPO RUN: 5mi
- 14mi: 12mi progression to final 3@T + 2E
- 12mi: 2E + 4x2T w/2min E + 2E
- 10mi: 2E + 3x2T w/2min E + 2E
- 8mi: 2E + 3x1200T w/2min E + 2E

V = Velocity
- HALF-TIME: 31.5min session → 6-5-4min @current HM, 3-2-1min @current 5K (ALL recovery = half of the “ON”)
- MONEGHETTI: 20min session → 2x 90/90, 4x 60/60, 4x 30/30, 4×15/15 (”ONs” @current 5K, “OFFs” = 1min/mi slower)
- “THE 2×7”: 7min @goal 5K + 5min E + 7min @goal 5K
- 11mi: 2E, 3x1I w/4min E + 3x1000I w/2min E, 2E
- 11mi: 2E, 6x1000I w/2min E + 4x400R w/400m E, 2E
- 11mi: 2E, 3x1T w/1min E + 3x1000I w/2min E + 3x400R w/400m E, 2E

R = Race

P90X

4-Week Rotation
- Week 1: The Challenge, Core 1, Yoga, Core 2, Triometrics
- Week 2: Eccentric Upper, Core 3, Pilates, Core 4, Eccentric Lower
- Week 3: Incinerator, Core 1, Yoga, Core 2, Isometrix
- Week 4: Complex Upper, Core 3, Pilates, Core 4, Complex Lower

Race Week
- M: Pilates
- Tu: Isometrix
- W: Yoga

These sessions are usually on a bike, indoors or outdoors. Sometimes, I’ll swap the bike training for Nordic skiing, among other activities.

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