Friday, August 1, 2014

Lola Castro's Training Schedule

My goal for Lola Castro is to take occasional rest breaks from training. We are starting the new year with a "Eleven Day Resting Period".  I'm preventing Lola from getting run down, and the most common interruption to training is the cold or flu.  Planning rest breaks in her training helps prevent the risk of her getting tired.  It is very important knowing how to read your athlete's body. Every time I bring up the rest break with Lola, she feels she doesn't need the rest break. My argument is that you can't keep up the training at a high level all year around, the occasional breaks from training helps you as a runner.

Taking a rest break for eleven days from hard training and competition.

Eleven Day Resting Period:
Saturday:  Rest
Sunday:  Rest
Monday:  Run for 32 minutes easy run
Tuesday:  Rest
Wednesday:  Run for 40 minutes easy run
Thursday:  Run for 40 minutes easy run
Friday:  Rest
Saturday: Run for 48 minutes easy run
Sunday:  Run for 48 minutes easy run
Monday:  Rest
Tuesday:  Rest

After the rest period train for 4-6 weeks (Aerobic Conditioning).  Start by running in the hills for two days weekly, after a few weeks progress to running in the hills 4-5 days. Schedule one day a long run, one and half hours, if you are running Half-Marathons and Marathons races, you'll need to progress to running longer and running up to 20-23 miles. The other days one hour plus runs (8-15 miles).

After 4-6 weeks of volume runs insert rest:

"Five Day Rest Period".

Day 1  Rest.
Day 2  Rest.
Day 3  Active Rest - easy 30 minute run.
Day 4  Rest.
Day 5  Rest.

After the five day rest period, start tempo cross country runs, hill training and repetition running.

Hill Training Period for 4-6 weeks ( Strength Phase) running in the hills.  One day, continuous long run, one and a half hours or more. Two days, practice hill repeats, two days weekly on Tuesdays and Fridays. The other days recovery runs. Hill repeats: week 1 and 2: 16 x 200's; week 3 and 4: 20 x 200's; week 5 and 6: 24 x 200's.

After 4-6 weeks insert rest:

Day 1  Rest
Day 2  Rest
Day 3  Easy 32 minute run
Day 4  Rest
Day 5  Rest

4-6 weeks resume training, volume runs, specific pace and race pace running



Sunday, March 2, 2014

Jesus Garcia's Training Schedule from March 02 to May 04, 2014

Sunday, March 2, 2014.  Long run 12 plus miles.

Cut back on mileage 48-50 miles per week at a 6:20 to 6:30 mile pace on the recovery and long runs.

Mile repeats running 82%  of 4:16. 

Incorporating 14 day microcycle.  

Sunday, March 2, and March 16, 2014.  Week 1: long run on Sundays 12 plus miles, repeats on Mondays 6 x 1600 in 5:12 w/ 400 m jog rest; Thursdays 3 sets x 1 x 300 in 50 seconds + 1 x 600 in 1:40 + 300 in 50 seconds take 200 m jog rest after each 300 m and 200 m jog rest after the 600 repetition, after each set jog 400 m; Saturdays meet or 8 x 800 in 2:32 w/ 400 m jog rest. Recovery runs on Tuesday, Wednesday and Friday.

Alternate workouts.

Sunday, March 9, and March 23, 2014.  Week 2: long run on Sundays 12 plus miles, repeats on Mondays 4 x 400 in 1:09 w/ 400 m jog rest; Thursdays 8 x 1000 in 3:00 w/600 jog rest; Saturdays meet or 2 sets 5 x 300 m in 48 w/ 100 m jog rest, after each set jog 500 m.  Recovery runs on Tuesday, Wednesday and Friday.

Rest on Wednesday, March 26, 2014
Rest on Friday, March 28, 2014
Rest on Sunday, March 30, 2014

March 31 - April 26, 2014 Train 27 days.  We are changing the training schedule inserting one day of rest per week.  Training seven days a week was a strain.

March 31 - April 12, 2014
For two weeks, Jesus was training for two days of speed work per week with one day of recovery between the speed session.  Mondays, 4 x 1600 in 5:30 w/ 3 minutes rest; Wednesdays, 16 x 400 in 75 w/ 200 meter jog rest, Jesus feeling strain need more rest between the speed workouts.  

Starting April 13, 2014
The next two weeks we'll be doing speed work on Monday and Thursday, recovery runs on Tuesday and Wednesday, taking Friday as a rest day (no training), Saturdays are long runs and Sundays recovery run.  

Monday, 4-14-14: 4 x 1600 in 5:28 w/ 3 minute jog rest; Jesus started off with 3 seconds slower on the first repeat, but after he continued doing them, he was hitting the times.  It was a good workout; 

Thursday, 4-17-14: 8 x 800 in 2:40 w/ 3 minute jog rest.  The 800's, Jesus hit the times. Jesus mentioned he felt minor shin pain after the 800's, he said it wasn't that bad.  If he persist with shin pain, I'm assuming stress fracture(s) if it on one leg; he will be okay if Jesus feels shin pain on both legs.  We'll wait to see if his pain is worst, then he will have to take time off to heal.

Monday, 4-21-14: 16 x 400 in 74 w/ 200 jog rest.  Thursday, 4-24-14: 20 x 200 in 36 w/ 100 m jog rest.  Friday, 4-25-14: Rest.  Saturday, 4-26-14: Long Run.  Sunday, 4-27-14:  Easy Run

4-28    Warm-up: Run 12 minutes + stretch; Time trial 1 x 800; 2 mile cool down.  Ran a 2:13.
4-29    Run 1 hour
4-30    Run 45 minutes 
5-01    Warm-up: Run 12 minutes + stretch; Time trial 1 x 1600; 2 mile cool down.
5-02    rest
5-03    Long run
5-04    Easy (recovery) run



Tuesday, February 4, 2014

Jesus Garcia's Hill Training Schedule from February 4 - March 1, 2014

I will continue to update the article "Standards To Run For The Team" until Jesus Garcia makes the UCLA team, so keep coming back to see the development process.

Tuesday, February 4, 2014.


Maintain 60 miles per week at a 6:20 to 6:30 mile pace including the long run.

Gradually increasing the pace.  Mile repeats running 80% of 4:16; Continuing hill work: hill runs, short hill repeats and long hill repeats. Mile repeats one day a week on Tuesday.  Hill repeats two days a week on Thursday and Saturday, and long run on Sundays.

Tuesday, February 4, 2014. 6 x 1600 repeats in 5:20 with 3 minutes jog rest; cool down 20 to 30 minutes.

Thursday, February 6, 2014. 12 x 400's repeats up the hill at 2 mile pace with a 400 jog back; cool down 20 to 30 minutes.

Saturday, January 8, 2014.  Competition or Repeat hills - 16 x 200 repeats up the hill at mile pace with a 200 jog back.

Sunday, January 9, 2014. Long run 12 plus miles at 6:20 pace. 

Tuesday, February 11, 2014. 6 x 1600 repeats in 5:20 with 3 minutes jog rest; cool down 20 to 30 minutes.

Thursday, February 13, 2014. 12 x 400's repeats up the hill at 2 mile pace with a 400 jog back; cool down 20 to 30 minutes.

Saturday, February 15, 2014.  Competition or Repeat hills - 16 x 200 repeats up the hill at mile pace with a 200 jog back.

Sunday, February 16, 2014. Long run 12 plus miles at 6:20 pace.

Tuesday, February 18, 2014. 6 x 1600 repeats in 5:20 with 3 minutes jog rest; cool down 20 to 30 minutes.

Wednesday, February 19, 2014.  Rest.  Eleven Day Resting Period

Thursday, February 20, 2014.  Rest.

Friday, February 21, 2014.  Active Rest - easy 30 minute run.

Saturday, February 22, 2014.  Rest.

Sunday, February 23, 2014.  40-45 minute run.

Monday, February 24, 2014. 40-45 minute run.

Tuesday, February 25, 2014. Rest.

Wednesday, February 26, 2014.  30 minute run.

Thursday, February 27, 2014.  30 minute run.

Friday, February 28, 2014.  Rest.

Saturday, March 1, 2014.  Rest.


Saturday, January 4, 2014

Jesus Garcia's Training Schedule 2014

I will continue to update the article "Standards To Run For The Team" until Jesus Garcia makes the UCLA team, so keep coming back to see the development process. 
Monday, January 27, 2014.

Maintain 60 miles per week at a 6:20 mile pace including the long run; repeats three days a week, and long run on Sundays.

Gradually increasing the pace. 
Tuesday, January 7, 2014. 6 x 1600 repeats in 5:32 with a 400 meter jog; cool down 20 to 30 minutes.

Thursday, January 9, 2014.  20 x 400 in 78 with a 100 meter jog; cool down 20 to 30 minutes.

Saturday, January 11, 2014.  Repeat hills - 24 x 200 surge up the hill at mile pace with a 200 jog back.

Sunday, January 12, 2014. Long run 12 to 15 miles at 6:20 pace. 

Tuesday, January 14, 2014. 6 x 1600 repeats in 5:32 with a 400 meter jog; cool down 20 to 30 minutes.

Thursday, January 16, 2014.  20 x 400 in 78 with a 100 meter jog; cool down 20 to 30 minutes.

Saturday, January 18, 2014.  Repeat hills - 24 x 200 surge up the hill at mile pace with a 200 jog back.

Sunday, January 19, 2014. Long run 12 to 15 miles at 6:20 pace.

Tuesday, January 21, 2014. 6 x 1600 repeats in 5:32 with a 400 meter jog; cool down 20 to 30 minutes.

Thursday, January 23, 2014.  20 x 400 in 78 with a 100 meter jog; cool down 20 to 30 minutes.

Saturday, January 25, 2014.  Repeat hills - 24 x 200 surge up the hill at mile pace with a 200 jog back.

Sunday, January 26, 2014.  Long run 12 to 15 miles at 6:20 pace.

Monday, January 27, 2014.  Easy run. 

Tuesday and Wednesday, January 28 and 29, 2014.  Rest

Thursday, January 30, 2014.  Active Rest, 30 minute easy run.

Friday and Saturday, January 31 and February 1, 2014.  Rest

Sunday, February 2, 9-13 miles.