Stanford XC 2018 (men)

Day Activity Notes

7-8 Mon 11 mile run + 6 x 100m strides Strength training
7-9 Tue 11 mile run w/ 4 mile progression @5:35 > 5:25
7-10 Wed 9 mile run + 6 x 100m strides
7-11 Thu 11 mile run + 6 x 10 second hills
7-12 Fri 11 mile run w/ 10 x 1:00 on/off in the middle Strength training
7-13 Sat 13 mile long run Most runs were in the 6:00-6:15 pace
7-14 Sun Off

Day Activity Notes

7-15 Mon 14 mile run Strength training
7-16 Tue 4 x 1600 w/ 1:00 rest @ 5:00 (threshold, 95% of 10k pace)
7-17 Wed 13 mile run Strength training
7-18 Thu 13 mile run + 6 x 100m strides
7-19 Fri 7 x 40 second hills
7-20 Sat 16 mile long run
7-21 Sun Off

Day Activity Notes

7-22 Mon 14 mile run
7-23 Tue 11 mile run w/ 5 mile progression run in the middle 5 miles AM
7-24 Wed 13 mile run
7-25 Thu 13 mile run + 6 x 100m strides
7-26 Fri 13 mile run w/ 10 x 1:30 on/off in the middle
7-27 Sat 16 mile long run
7-28 Sun Off

Day Activity Notes

7-29 Mon 12 mile run + 6 x 100m strides
7-30 Tue 13 mile run w/ 8 x 40 second hills
7-31 Wed 14 mile run
8-1 Thu 14 mile run
8-2 Fri 7 mile run
8-3 Sat 10 mile run
8-4 Sun 6 mile run

Day Activity Notes

8-5 Mon 14 mile run + 6 x 100m strides
8-6 Tue 16 mile run w/ 6 mile progression in the middle
8-7 Wed 14 mile run
8-8 Thu 16 mile double
8-9 Fri 11 mile run w/ 8 x 2:00 on/off in the middle 6 miles AM
8-10 Sat 12 mile run
8-11 Sun Off

Day Activity Notes

8-12 Mon 12 mile run

1
8-13 Tue 13 mile run w/ 3 miles @threshold (95%) 7 miles AM
8-14 Wed 14 mile run
8-15 Thu 12 mile run + 6 x 100m strides 7 miles AM
8-16 Fri 11 mile run w/ 4x30 sec hills, 10:00 @5:30 pace, 4x30 sec hills in the middle
8-17 Sat 15 mile run
8-18 Sun Off

Day Activity
8-19 Mon 14 mile run
8-20 Tue 13 mile run w/ 7 mile progression in the middle 7 miles AM
8-21 Wed 14 mile run
8-22 Thu 15 mile run
8-23 Fri 12 mile run + 6 x 100m strides
8-24 Sat 18 mile run w/ 10 x 1:00 on/off in the middle
8-25 Sun Off

Day Activity
8-26 Mon Double mileage run + drills, strides, strength training
8-27 Tue 13 miles w/ 5x30 sec hills, 10 min tempo, 4x30 sec hills in the middle
8-28 Wed 6 mile run
8-29 Thu 11 mile run
8-30 Fri 7 mile run + 6 x 100m strides 4 miles AM
8-31 Sat 5 miles @threshold (95%) + 5x30 sec hills
9-1 Sun 9 mile run

Day Activity
9-2 Mon Double mileage run + drills, strides, strength training
9-3 Tue 4.5 mile progression run
9-4 Wed Medium long run
9-5 Thu Mileage runs + strides
9-6 Fri Mileage
9-7 Sat Mileage
9-8 Sun Mileage

Day Activity
9-9 Mon Double mileage run + drills, strides, strength training
9-10 Tue 8 x 1000 @95-98% Running around 80-90 mpw
9-11 Wed Easy mileage
9-12 Thu Double runs + strides
9-13 Fri 4 mile threshold @95% + 2 x 200 @115%
9-14 Sat 14 mile long run
9-15 Sun

Day Activity
9-16 Mon Double mileage run + drills, strides, strength training
9-17 Tue 8 mile progression run + 4x30 sec fast w/ 90 sec easy
9-18 Wed Easy mileage
9-19 Thu Double runs + strides
9-20 Fri 200 @115% + 400,800,1200, 3x1600 @102% + 800 @107%

2
9-21 Sat 15 mile long run
9-22 Sun Easy mileage

Day Activity
9-23 Mon Double mileage run + drills, strides, strength training
9-24 Tue AM: 3x1000 + 2000, 1000, 2000 @95% // PM: Warm up + 5 x 300
9-25 Wed Easy mileage
9-26 Thu Double runs + strides
9-27 Fri Pre meet + strides
9-28 Sat RACE STANFORD 8K
9-29 Sun

Day Activity
9-30 Mon Double mileage run + drills, strides, strength training
10-1 Tue 8 mile progression run + 4 x 30 sec fast w/ 60 sec easy
10-2 Wed Easy mileage
10-3 Thu Double runs + strides
10-4 Fri Easy mileage
10-5 Sat Easy mileage
10-6 Sun Easy mileage

Day Activity
10-7 Mon Double mileage run + drills, strides, strength training
10-8 Tue 12 x 300
10-9 Wed Easy mileage
10-10 Thu Double runs + strides
10-11 Fri 3 miles @95% + 4 x 200 @110-115%
10-12 Sat Long run
10-13 Sun Easy mileage

Day Activity
10-14 Mon Double mileage run + drills, strides, strength training
10-15 Tue 6 mile progression + 4 x 30 sec fast w/ 60 sec easy
10-16 Wed Easy mileage
10-17 Thu Double runs + strides
10-18 Fri 200 @110 + 3 x 1600 @ 95 > 100% + 1 x 1600 @max effort
10-19 Sat Long run
10-20 Sun

Day Activity
10-21 Mon Double mileage run + drills, strides, strength training
10-22 Tue 6 x 1000 @95>100% + 5 x 200 @110%
10-23 Wed Easy mileage
10-24 Thu Pre meet + strides
10-25 Fri RACE CONFERENCE PAC 12
10-26 Sat Medium run
10-27 Sun Easy mileage

Day Activity

3
10-28 Mon Double mileage run + drills, strides, strength training
10-29 Tue 5 x 1600 @98% > 102%
10-30 Wed Easy mileage
10-31 Thu Double runs + strides
11-1 Fri 8 mile progression run + 4 x 30 sec fast w/ 60 sec easy Double, 17 miles on the day
11-2 Sat Medium run
11-3 Sun Easy mileage

Day Activity
11-4 Mon Double mileage run + drills, strides, strength training
11-5 Tue 3 x 1000 + 2 x (200,300,400,300,200)
11-6 Wed Easy mileage
11-7 Thu Easy run + strides
11-8 Fri RACE NCAA REGIONALS
11-9 Sat Easy running
11-10 Sun Easy running

Day Activity
11-11 Mon Easy double
11-12 Tue
11-13 Wed Easy run
11-14 Thu Easy run
11-15 Fri Easy run
11-16 Sat RACE NCAA CHAMPIONSHIPS
11-17 Sun OFF