Here are the details for the upcoming 9 weeks for those who want to follow the full plan.
A few brief notes:
1. The ‘A’ runs are lower volume and less intense versions of the ‘B’ runs so depending on your fitness coming into training and how hard you’re looking to train for BK you can decide what’s best for you.
2. Each week’s host will post meeting locations as we will be dong the workouts in a few different spots in Central Park and may even get to the track a time or two.
Week 1
Wednesday 3/23 – Intervals
Host: Brett
A: 2x Cat Hill Hard, jog recovery; 1’ jog, 2x 800m @ HMP on 1’ jog, 2x Cat Hill Hard, jog recovery
B: recovery 3x Cat Hill Hard, jog recovery; 1’ jog, 4x 800m @ HM on 1’ jog, 3x Cat Hill Hard, jog recovery
Saturday 3/26 – Distance
A: Saturday morning run (5 miles) with 3 miles before and fast finish last 1-2 miles
B: Saturday morning run (5 miles) with 7 miles before and fast finish last 1-2 miles
Week 2
Monday 3/28 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group speed up ~ 10” per mile; last mile @ HMP
Wednesday 3/30 –
Host: Julia
A: 4x ~1200m Tempo-10K on 1’ jog or 1’ standing recovery (SR), 4x 45” strides, jog recovery
B: 6x ~1200m @ 10K on 1’ jog, 6x 45” strides, jog recovery
Saturday 4/2 – Distance
A: Saturday morning run (5 miles) with 3 miles before
B: Saturday morning run (5 miles) with 7 miles before
Week 3
Monday 4/4 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group speed up ~ 10” per mile; last mile @ HMP
Wednesday 4/6 – Intervals
Host: Pete
A: 3x 1 mile @ HMP on 400m jog or 2’ SR, 3x 400m @ 5K pace (effort if racing for 20’) on 400m jog or 2’ SR
B: 4x 1 mile @ HMPon 400m jog, 4x 400m @ 5k pace on 400m jog
Saturday 4/9 – Distance
A: Saturday morning run (5 miles) with 4 miles before
B: Saturday morning run (5 miles) with 4-7 miles before; last 1-2 miles of SMR @ HMP
Week 4
Monday 4/11 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group, middle 3 miles tempo (HMGP), finish easy
Wednesday 4/13 – Intervals
Nost: Brian
A: 4x 1200m @ Tempo-10K on 1’ jog or 1’ standing recovery, 4x 45” hills @ hard effort, jog recovery
B: 6x 1200m @ 10K pace on 1’ jog, 6x 45” hills @ hard effort, jog recovery
Saturday 4/16 – Distance
A: Saturday morning run (5 miles) with 4 miles before
B: Saturday morning run (5 miles) with 6 miles before
Week 5
Monday 4/18 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: fast finish last 1-2 miles
Wednesday 4/20 – Intervals
Host: Lauren
A: 8x 400m @ 5k pace (effort if racing for 20 minutes) on 200m jog or 1’ SR
B: 12x 400m @ 5k pace (hard effort) on 200m jog or 1’ SR
Saturday 4/23 – Distance
A: Saturday morning run (5 miles) with 5 miles before
B: Saturday morning run (5 miles) with 5-9 miles before; last 3 miles of SMR progression down to HMP
Week 6
Monday 4/25 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group, last 4 miles tempo (HMP)
Wednesday 4/27 – Intervals
Host: Shin
A: 2x 2 miles @ HMP on 3’ jog
B: 3x 2 miles @ HMP pace on 3’ jog
Saturday 4/30 – Distance
A: Saturday morning run (5 miles) with 7 miles before
B: Saturday morning run (5 miles) with 10 miles before
Week 7
Monday 5/2 – Normal
A: Monday Night Run – Normal pace group
B: Monday Night Run – Normal pace group
Wednesday 5/4 – Intervals
Host: Brett
A: 5x 1K @ HMP on 1’ jog or 1’ SR
B: 7x 1K @ HMP on 1’ jog
Saturday 5/7 – Distance
A: Saturday morning run (5 miles) with 3 miles before w/ 1-2x 1 mile pace surges during SMR
B: Saturday morning run (5 miles) with 7 miles before w/ 2-3x 1 mile pace surges during SMR
Week 8
Monday 5/9 – Tempo
A: Monday Night Run – Normal pace group: fast finish last 1-2 miles
B: Monday Night Run – Normal pace group: first mile w/ group, last 4 miles tempo (HMP)
Wednesday 5/11 – Intervals
Host: Julia
A: 2x 1 mile @ HMP, 2x 800m @ ~10” faster than HMGP, 1 mile @ HMP all on 1’ jog or 1’ SR
B: 2x 1 mile @ HMP, 4x 800m @ ~10k pace, 2x 1 mile @ HMP all on 1’ jog
Short race: Speak with speed leader for alternate workout
Saturday 5/14 – Distance
A: Saturday morning run (5 miles) with 3 miles before
B: Saturday morning run (5 miles) with 7 miles before
Week 9
Monday 5/16 – EASY
Normal, easy Monday Night Run
Wednesday 5/18 – Intervals
Host: Pete
A: 4x 800m @ HMP on 200m jog or 1’ SR; 1 mile @ HMP
B: 6x 800m @ HMP on 200m jog; 1 mile @ ~10” faster than HMP
Saturday 5/21 – Race Day
