Winter Training Schedule

This training schedule will take you to the start of the track season. Week 1 corresponds to 2 weeks after the state cross country meet.

Week 1
Sunday - Off / Cross Train
Monday - Cruise Intervals: 7 min easy, 3x4min w/1min rest, 7 min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 3 miles, Start slow then build

Week 2
Sunday - Off / Cross Train
Monday - Threshold: 7min easy, 15min threshold, 7min easy
Tuesday - Lift/ Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 3 miles
Friday - Life / Cross Train
Saturday - Long Run: 4 miles, Start slow then build

Week 3
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 5 miles, Start slow then build

Week 4
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 5x1min w/2min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 4 miles, Start slow then build

Week 5
Sunday - Off / Cross Train
Monday - Threshold: 7min easy, 15min threshold, 7min easy
Tuesday - Lift / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 5 miles, Start slow then build

Week 6
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build

Week 7
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x6min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 3 miles
Friday - Lift / Cross Train
Saturday - Long Run: 5 miles, Start slow then build

Week 8
Sunday - Off / Cross Train
Monday - Threshold: 5min easy, 20min threshold, 5min easy
Tuesday - Lift / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build

Week 9
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 5 miles
Friday - Lift / Cross Train
Saturday - Long Run: 7 miles, Start slow then build

Week 10
Sunday - Off / Cross Train
Monday - Threshold: 5min easy, 20min threshold, 5min easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build

Week 11
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Hill Repeats: 5 min easy, 10x1min hill, jog down
Thursday - Base: 5 miles
Friday - Lift / Cross Train
Saturday - Long Run: 7 miles, Start slow then build

Week 12
Sunday - Off / Cross Train
Monday - Threshold: 10min easy, 10min threshold, 10min easy
Tuesday - Lift / Cross Train
Wednesday - VO2: 5min easy, 6x2min w/1min rest, 5min easy
Thursday - Base: 6 miles
Friday - Lift / Cross Train
Saturday - Long Run: 8 miles, Start slow then build

Week 13
Sunday - Off / Cross Train
Monday - Cruise Intervals: 5 min easy, 3x5min w/1min rest, 5 easy
Tuesday - Lift / Cross Train
Wednesday - Speed: 5min easy, 6x1min w/2min rest, 5min easy
Thursday - Base: 4 miles
Friday - Lift / Cross Train
Saturday - Long Run: 6 miles, Start slow then build build