Below is 4 days of workouts - distance, speed/form, cardiovascular, and plyometric. Select a workout for the time you have on any given day. All workouts should be preceded with an active stretch and followed by a cool down.

Distance:

A 5 mile fartlek, varying your speed and including uneven terrain. Add 25 pushups and 100 situps. This workout should last at least 30 minutes (can be used to judge your 5 miles).

Speed/Form:

Do a good UCLA warmup. Be sure to include skipping over 40m for height, then for distance, 4 x butt kick x 40m, 4 x high knees x 40m. After the warmup do 1 min fast feet. Do 10 x 100m acceleration runs (build ups)(from 50 to 90%). Add arm circles, pushups, and situps/crunches after the workout.

Cardiovascular:

2 miles: Do telephone poles - Sprint one full out, jog one, etc. If no poles sprint about 40m, jog 40m etc. Finish with 12 x 20m sprints with 5 pushups between the sprints. If these can be done on a light grade it would be beneficial (6 uphill for power and 6 downhill for stride length).

Plyometrics:

3 Sets of butt kick, knees to chest, squat jump plyos (10 each) (90 count drill)
20m by one leg hops ( do both legs)
20m x 2 footed frog leaps for explosion (pause on landing)
1 minute jump ups (80+ repititions) (try to touch an area up on a wall)
1 minute step ups on a single stair or box for speed
40m squat walk
add jump ropes if available
8 Each of pop up, pop out, pop up/out (from stair drop)
100 situps/crunches
25 pushups (finger tip if possible)
End with 4 x 300m, sprints with 3 min rest between

MONDAY 5/8/04
     Everyone run 80% for the day
     Mileage should be bumped up for the week starting with today’s run

TUESDAY 5/9/04
     10k – 5x1 mi repeats @ ult gp/recover ½ the time run for your mile/finish with 6 x200 on min/70

     5k – 3x1 mi reps @ “ “ “ ½ “ “ /finish w 6x200 on min/70

     1500 – 5x600 @ ult gp, rest 2:30 after ea/6x100 fast to finish

     800 – 4x300 @ ult gp, walk 100 rest after ea/3x200 @ same pace, walk 200 recov/1x400 all out under 60/70 recover 5 min and finish with 6x50 fast

     Steeple – 8x400 @ ult gp over all barriers if you can, if not do it flat/recovery = time run for 400 after ea one

WEDNESDAY 3/10/04
     Easy Run for all – mileage up to you – no wind sprints afterward

THURSDAY 3/11/04
     Find a good hill and do 1-3 miles of repeats on it depending on your event (800 = 1mi, 10 k = 3 miles) 6 x 100 on flat to finish with

FRIDAY 3/12/04
     Easy Run for all

SATURDAY 3/13/04
     Tempo Run for all (3 – 5 miles: 3 for the 800, 4 for the 15/5k and 5 for the 10k)

SUNDAY 3/14/04
     Long Run for all