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Build Up Winter 2013

Bulldog Running – Mileage Buildup (advanced training…been conditioning...likely a Junior or Senior)

Here’s a plan for 40-45-50-55 miles per week.

    • Do your best to follow the plan.  However, it is understandable if you have to switch days around due to travel, or cross train during a day that where the weather is not safe for running.
    • Add 3-4 miles three times a week, or do several two-a-days to turn it into 50-55-60-65 (be cautious, and make sure to talk with Coach P).
    • Subtract 2-3 miles three times a week to turn it into 30-35-40-45
Dec 10 – Dec 16

    • Mon – 7 miles with 5 x 100m easy striding for fun…finish with drills you remember.
    • Tues – 5 miles with a friend, or a dog.
    • Wed – 6 miles including a couple of hill repeats.
    • Thurs – 5 miles easy, then abs or planks.
    • Fri – 7 miles including 5 x 2:00 min (tempo pace…comfortably hard) with 1:00 min jog between.  Don’t go too fast.
    • Sat – 10 mile long run, spend some time stretching, and think about the 2013 track season.
    • Sun – Day off. Do something that does not resemble training.
Dec 17 – Dec 23

    • Mon – 8 miles.  Pick a hilly course.  Finish with drills.
    • Tues – 6 miles “nice and easy”, then abs or planks.
    • Wed – 7 miles with a hill workout included.
    • Thurs – Go for a walk, then do 15-20 min of cross training,
    • Fri – 8 miles including 10 x 1:00 min (10k race pace) with 1:00 min jog at steady-run pace between (more rest is okay).
    • Sat – 5 miles easy or go skating, sledding, snow shoveling
    • Sun – In the morning, do your 11 mile long run.  Run your favorite route?  Take a nap later.
Dec 24 – Dec 30

    • Mon – In the morning, 8 miles.  Do abs and drills.
    • Tues – Happy Holiday!  Day off.  Do something else that is active.
    • Wed – 8 miles including 5 x 2:00 min (10k race pace or faster) with 2:00 jog-walk.  Try out your new shoes.
    • Thurs – 7 miles easy or do something else active.
    • Fri – 8 miles with a hill workout build in.
    • Sat – End of year long run (12 miles).  Try a new route?
    • Sun – 7 miles easy.
Dec 31 – Jan 6

    • Mon – 9 miles with 2 x 6:00 min at tempo pace (comfortably hard – 30 sec per mile slower than your current 5k pace).  Abs.  Happy NYE
    • Tues – Sleep in, and then ease through 7 miles pondering your running in 2012.  Try to guess how many miles you ran in 2011.
    • Wed – AM – 4 miles easy plus drills.  PM – 4 miles a little uptempo.
    • Thurs – 7 mile day.  Get in a hill workout.
    • Fri – 8 mile run with 6 x 100m strides afterwards.  Abs and Drills.
    • Sat – Morning 4 miler.
    • Sun – First Long Run of the new year (12 miles).  Invite a friend.