VT100 Season Plan

Total shot in the dark this one. Putting it to paper end of the second week so... Had to do some negotiating with the 50 miler as the legs weren't up to training yet. Have to figure out CBHM week. Want to nail it race wise, but want to keep training. Going to keep coming back to this - might try adding some speed at the end of the day 2 long run. Two long runs and 1 Q workout a week doesn't seem like enough...

Week 1 (4/6-4/12)
TS50 - 2x10 Fartlek

Week 2 (4/13-4/19)
15/15 - 45@T

Week 3 (4/20-4/26)
18/15 - Hills+track 13.1/15.2 - 6@E 3mProgression 5:52/5:41/5:26

Week 4 (4/27-5/3)
18/15 - 45@T+8x200

Week 5 (5/4-5/10)
12/10 - Easy

Week 6 (5/11-5/17)
20/16 - Hills+strides

Week 7 (5/18-5/24)
20/17 - 45@T+1600, 1200, 800

Week 8 (5/25-5/31)
13/12 - Easy

Week 9 (6/1-6/7)
CBHM/25 - Hills+strides

Week 10 (6/8-6/14)
25/20 - 10x2000+4x200

Week 11 (6/15-6/21)
30/15 - 45@T+4x400

Week 12 (6/22-6/28)
30/20 - 4x15 Fartlek

Week 13 (6/29-7/5)
15/12 - Easy (16x200?)

Week 14 (7/6-7/12)
10/8 - Easy

Week 15 (7/13-7/19)
10/7 - VT100

Season Plan CBHM 2013

Season plan for CBHM 2013. Picking up at phase II week III. Coming off a bum ankle and not much of a base phase I so it's going to be a bit different than last season's. Not to mention this winter has been a bit more snowy which gums up the track a bit more so I'll most likely end up doing more fartlek and tempo runs on the roads than track workouts.

Phase II
Week 1
Q1 - Fartlek 3/2/1@T
Q2 -
Week 2
Q1 - 4x2000@T
Q2 -
Week 3
Q1 - 3x3200@T or Fartlek 3x12/3@T
Q2 - 36@T
Week 4
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 40@T
Week 5
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6
Q1 - 6x1600@T
Q2 - 45@T or 4/3/2/1

Phase III
Week 1
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R (adjust for next season)
Week 4
Q1 - 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5
Q1 - 7x1600@T (4x3200@T)
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6
Q1 - 5x1200@I
Q2 - 4/3/2/1@T

Phase IV
Week 1
Q1 - 20@T/20@E/20@T
Q2 - 4x1600@T 2x1000@I 3x200@R (2000@T 3x1000@I 3x200@R 2000@T last CBHM season.)
Week 2
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T
Q2 - 5x3/3@I
Week 3
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5
Q1 - Shires of Manchester
Q2 -
Week 6
Q1 - 4x1600@T 2 min rest

Revised CHaD Season Plan

6/17 - Not doing the ADK Marathon or Half, so updating that. Going to toss in a time trial or two, and add a couple of quicker, short R-pace type workouts in Phase II. Probably come back to this in a few days. Going to ask Brother Coach for some advice.

6/7 - Putting together a season plan for CHaD. Was originally going to be the Turkey Trot, but with the baby on the way... I'm taking at least three weeks off after CBHM. Which puts my training start date on July 1st. Gives me 16 weeks of training. Think I'm going to do 5 for Phases III and IV and give six weeks to Phase II. We'll see how it goes. Ask Brother Coach what he thinks. Going to make some amendments to my CBHM plan, but most of it will probably remain the same. For the sake of leaving it all the same, I've just crossed out the weeks in Phases III and IV I'm going to nix. Phase III is a bit difficult. They all seem like good weeks. Phase IV was a bit easier to nix they the week with the acceleration run.

Phase II
Week 1 - 7/1-7/7
Q1 - Fartlek 4/3@I 12x400@R
Q2 - 5/6X1600@T
Week 2 - 7/8-7/14
Q1 - 1600TT + 40@T
Q2 - Fartlek 4/3@I
Week 3 - 7/15-7/21
Q1 - 3x3200@T
Q2 - 8x800 w/3 mins rest for 8%
Week 4 - 7/22-7/28
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 1600 TT + 35@T
Week 5 - 7/29-8/4
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I 28x200@R
Week 6 - 8/5-8/11
Q1 - 6x1600@T
Q2 - 45@T

Phase III
Week 1 - 8/12-8/18
Q1 - 1600TT + Fartlek 2/1+1/.5+.5/.5
Q2 - 4x3200@T
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3 - 8/19-8/25
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R
Week 4 - 8/26-9/1
Q1 - 1600TT 5@E 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5 - 9/2-9/8
Q1 - 1600TT - 7 5x1600@T
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6 - 9/9-9/15
Q1 - 5x1200@I
Q2 - 4/3/2/1@T

Phase IV
Week 1 - 9/16-9/22
Q1 - 20@T/20@E/20@T - IDIC 15k
Q2 - 4x1600@T 2x1000@I 3x200@R
Week 2 - 9/23-9/29
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T - Adirondack Marathon
Q2 - 5x3/3@I
Week 3 - 9/30-10/6
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5 - 10/7-10/13
Q1 - 30@T - Harpoon Octoberfest
Q2 - 2x(30@E/15@T)
Week 6 - 10/14-10/20
Q1 - 4x1600@T 2 min rest

CHaD Season Plan

Putting together a season plan for CHaD. Was originally going to be the Turkey Trot, but with the baby on the way... I'm taking at least three weeks off after CBHM. Which puts my training start date on July 1st. Gives me 16 weeks of training. Think I'm going to do 5 for Phases III and IV and give six weeks to Phase II. We'll see how it goes. Ask Brother Coach what he thinks. Going to make some amendments to my CBHM plan, but most of it will probably remain the same. For the sake of leaving it all the same, I've just crossed out the weeks in Phases III and IV I'm going to nix. Phase III is a bit difficult. They all seem like good weeks. Phase IV was a bit easier to nix they the week with the acceleration run.

Phase II
Week 1 - 7/1-7/7
Q1 - Fartlek 4/3@I
Q2 - 5/6X1600@T
Week 2 - 7/8-7/14
Q1 - 40@T
Q2 - Fartlek 4/3@I
Week 3 - 7/15-7/21
Q1 - 3x3200@T
Q2 - 8x800 w/3 mins rest for 8%
Week 4 - 7/22-7/28
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 1600 TT + 35@T
Week 5 - 7/29-8/4
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6 - 8/5-8/11
Q1 - 6x1600@T
Q2 - 45@T

Phase III
Week 1 - 8/12-8/18
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3 - 8/19-8/25
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R
Week 4 - 8/26-9/1
Q1 - 1600TT 5@E 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5 - 9/2-9/8
Q1 - 7x1600@T
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6 - 9/9-9/15
Q1 - 5x1200@I
Q2 - 4/3/2/1@T

Phase IV
Week 1 - 9/16-9/22
Q1 - 20@T/20@E/20@T - IDIC 15k
Q2 - 4x1600@T 2x1000@I 3x200@R
Week 2 - 9/23-9/29
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T - Adirondack Marathon
Q2 - 5x3/3@I
Week 3 - 9/30-10/6
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5 - 10/7-10/13
Q1 - 30@T - Harpoon Octoberfest
Q2 - 2x(30@E/15@T)
Week 6 - 10/14-10/20
Q1 - 4x1600@T 2 min rest

Covered Bridges Half Marathon Season Plan

Here it is in all it's glory.

Phase II
Week 1
Q1 - Fartlek 4/3@I
Q2 - 5/6X1600@T
Week 2
Q1 - 40@T
Q2 - Fartlek 4/3@I
Week 3
Q1 - 3x3200@T
Q2 - 5/6x800/1000/1200 w/3 mins rest for 8%
Week 4
Q1 - 4x(200/200+200/400+800/400)@R
Q2 - 40@T
Week 5
Q1 - 3/2/1@T
Q2 - Fartlek 5/3@I
Week 6
Q1 - 6x1600@T
Q2 - 45@T or 4/3/2/1

Phase III
Week 1
Q1 - 4x3200@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 2
Q1 - 4x1600@T+5 mins@E+3x1600@T
Q2 - 40@T
Week 3
Q1 - 4800/3200/4800@T
Q2 - 4x200@R 3x1000@I 2x400@R
Week 4
Q1 - 20@T/10@E/20@T
Q2 - 3x1600@I 3x1000@I
Week 5
Q1 - 7x1600@T
Q2 - 400@R 2x1600@I 2x1200@I 400@R
Week 6
Q1 - 5x1200@I
Q2 - 4/3/2/1@T

Phase IV
Week 1
Q1 - 20@T/20@E/20@T
Q2 - 4x1600@T 2x1000@I 3x200@R
Week 2
Q1 - 3x1600@T/ 4 Miles@E/ 3x1600@T
Q2 - 5x3/3@I
Week 3
Q1 - 40@T
Q2 - Fartlek 2/1+1/.5+.5/.5
Week 4
Q1 - 3x3200@T
Q2 - 4x1600@T 6x200@R 2 mile Accl. Run
Week 5
Q1 - 30@T
Q2 - 2x(30@E/15@T)
Week 6
Q1 - 4x1600@T 2 min rest