Weekly Workouts (2024)

There are four training plans listed below. Make sure you select and follow a plan that applies to your running history. Contact Coach Puffett if you are unsure which plan you should follow.

Week 21: October 21 - October 27

Refer to this routine sheet for exercises to be completed before or after runs (e.g., warmup stretches/drills, general strength routines, cooldown stretches, etc). Workouts accompanied by an asterisk (*) are new terms for which explanations have been added to the glossary below this week's workouts. All other terms should already be in the glossary.

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Tier 1

M – S&D WU, 55min moderate run, GS I, CD
Tu – S&D WU, Intervals (15min easy run, 10x 400m CV intervals, 15min easy run), GS II, CD
W – Yoga, 30min recovery run, 10x 100m relaxed strides, GS IV, CD

Th – S&D WU, 15min recovery run, 3x MP 200m, 15min easy run, CD

F – S WU, 25min easy run, 5x 100m quick strides, GS III, CD

Sa – S&D WU, 10min easy run, WCAC 5k, 10min easy run, CD

Tier 2

M – S&D WU, 50min moderate run, GS I, CD
Tu – S&D WU, Intervals (15min easy run, 10x 400m CV intervals, 15min easy run), GS II, CD
W – Yoga, 25min recovery run, 10x 100m relaxed strides, GS IV, CD

Th – S&D WU, 15min recovery run, 3x MP 200m, 10min easy run, CD

F – S WU, 25min easy run, 5x 100m quick strides, GS III, CD

Sa – S&D WU, 10min easy run, WCAC 5k, 10min easy run, CD

Tier 3

M – S&D WU, 45min moderate run, GS I, CD
Tu – S&D WU, Intervals (15min easy run, 8x 400m CV intervals, 15min easy run), GS II, CD
W – Yoga, 25min recovery run, 10x 100m relaxed strides, GS IV, CD

Th – S&D WU, 15min recovery run, 3x MP 200m, 10min easy run, CD

F – S WU, 25min easy run, 5x 100m quick strides, GS III, CD

Sa – S&D WU, 10min easy run, WCAC 5k, 10min easy run, CD

Tier 4

M – S&D WU, 40min moderate run, GS I, CD
Tu – S&D WU, Intervals (15min easy run, 6x 400m CV intervals, 15min easy run), GS II, CD
W – Yoga, 20min recovery run, 10x 100m relaxed strides, GS IV, CD

Th – S&D WU, 10min recovery run, 3x MP 200m, 10min easy run, CD

F – S WU, 20min easy run, 5x 100m quick strides, GS III, CD

Sa – S&D WU, 10min easy run, WCAC 5k, 10min easy run, CD

Glossary of Terms


1-mile TT – A 1-mile time trial, this is a race to see how fast you can one mile. Depending on the course, you should spike up for this.


3-2-1 fartlek run – 3 minutes of fast running (not a sprint, but two or three notches below) followed by 1 minute at recovery run pace, then 2 minutes of fast running followed by 1 minute at recovery run pace, then 1 minute of fast running followed by 2 minutes at recovery run pace if you have another repetition. Repeat as many times as prescribed.


45/15 fartlek run – 45 seconds at recovery run pace followed by 15 seconds of near-sprinting. Repeat as many times as prescribed.

5k simulation intervals - On an 800m course, complete the assigned number of intervals. Your pace should be approximately 5k race pace for the first 600m with an acceleration for the final 200m of each repetition. For T1/T2 athletes, the recovery between repetitions is 2:00. For T3 athletes, the recovery between repetitions is 2:30. For T4 athletes, the recovery between repetitions is equal to the time of your previous repetition. Use the Tinman Training Calculator to determine your 5k race pace per 800m. You can use the OnTheGoMap resource to map a course near you for this purpose.


90-60-30-15 fartlek run – 90 seconds of fast running (not a sprint but one or two notches below) followed by 90 seconds at recovery run pace, then 60 seconds of fast running followed by 60 seconds at recovery run pace, then 30 seconds of fast running followed by 30 seconds at recovery run pace, then 15 seconds of fast running followed by 15 seconds at recovery run pace. Repeat as many times as prescribed.


AP intervals – Aerobic Power intervals are done at a pace roughly equal to your 5k race pace (e.g., if you run 20:00 in a 5k, your race pace is 6:26/mile, so your AP intervals should be run at roughly 6:26/mile). There is a 1:1 work-to-rest ratio. In the example of the 20-minute 5k runner doing AP miles in 6:26, the athlete should have an active rest period (walking, not just standing or laying down) of about 6:30 between each repetition. Use the Tinman Training Calculator to determine your aerobic power training pace. If you do not have a course for the distance being prescribed, imagine you are running a 5k race, run for the amount of time the calculator says each interval should take, and rest for the same amount of time. It will be close enough. These intervals should be done on a relatively flat course or, if that is not possible, a circuit so that there is roughly as much downhill running as uphill running. You can use the OnTheGoMap resource to map a course near you for this purpose.


CV intervals – Critical Velocity intervals are done at a pace roughly 15 seconds/mile slower than your current 5k race pace (e.g., if you run 20:00 in a 5k, your race pace is 6:26/mile, so your CV intervals should be run at roughly 6:41/mile). Regardless of the interval distance, rest should be between 60 and 90 seconds (I generally advise 75 seconds as the minimum). Use the Tinman Training Calculator to determine your CV training pace. Always use your current racing time or best guess. If you do not have a course for the distance being prescribed, do your best to estimate the correct pace based on feel (should feel similar to, but a little easier than, running a 5k), run for the amount of time the calculator says each interval should take, and rest for about 75 seconds between reps. It will be close enough.


DUSA progression run – For this type of progression run you are running at your recovery run pace for the first 75-85% of your run. As you approach the last 15-25% of your run, you gradually increase your pace so that the last 15-25% is at a pace faster than your easy tempo run pace (maybe even approaching tempo pace).


Easy run – We most often use this for either an extended warmup leading into a hard workout, such as fartleks, intervals, or a tempo run. If you are going by feel rather than the Tinman Training Calculator, this is a pace that is faster than a trot but slower than your recovery run pace.


Easy tempo run – On the Tinman Training Calculator, easy tempo is roughly 1 minute 20 seconds/mile slower than your current 5k race pace (e.g., if you run 20:00 in a 5k, your race pace is 6:26/mile, so your tempo run should be run at roughly 7:46/mile). If you prefer to run based on feel, conversation should start to become increasingly difficult sometime between the 5- and 10-minute marks of your easy tempo run.


Hill Circuits – Run at DeMatha, this route starts at the corner of Madison and 43rd Ave. Run along 43rd Ave parallel to the back parking lot, left turn to head up Nicholson St., right turn on 42nd Pl., right turn on Oglethorpe St., right turn on 43rd Ave., right turn on Nicholson St., left turn on 42rd Pl., left turn on Madison St. Finish about 15m before the corner. Distance is roughly 900m. You should generally aim to finish each repetition in somewhere between your threshold and CV 1000m pace according to the Tinman Training Calculator. Recovery is one lap around the back parking lot – walk across 43rd Ave., jog to middle speed bump in parking lot, walk through the turn, jog to final speed bump, walk to start (ideally no more than 3 minutes rest). View the course on OnTheGoMap and, if necessary, plot a similar course near your house if you are unable to be at DeMatha for this workout.


Hill workouts – The longer the hill, the shallower (less steep) the hill should be. The shorter the hill, the steeper it should be. We generally want to find and train on hills between 50m and 400m long. While we will expand in-season, pre-season hill workouts should not exceed 1 mile of total uphill running. Hills should be run at high intensity while ascending followed by an easy jog back down, immediately turning to head back up. It is important that you do your best to find hills that are at or near the distance and steepness prescribed, even if the hill is not a constant, smooth climb. You can use the OnTheGoMap resource to map a course near you for this purpose. Be sure to click the distance in the lower right corner to switch from miles to kilometers. And remember that 400m is .40km. For reference, the hills we use at DeMatha have average gradients of: 400m – 4.5%, 200m – 6.6%, 100m – 8.9%, 50m – 10.8%


Long run fartlek – In this type of fartlek, you are running the majority of your long run at or near your moderate run pace. Every 6-8 minutes you should add a 1-minute surge where you increase your pace. These are not sprints; you should only increase your pace to around 20-30 seconds per mile faster than your moderate run pace. Be careful not to increase your pace too much; the idea is that you should be able to recover between each surge without running at a pace slower than you’d been running before the previous surge.


Moderate run – If you are going by feel rather than the Tinman Training Calculator, this should be a comfortably hard pace but not even close to all-out. This is a pace at which you can hold a conversation, with relative ease for the first 10-15 minutes before it gets increasingly more difficult to get full sentences out.

MP 200m – Mile Pace 200m repeats. Using the Chicago Endurance Sports race pace calculator, determine your converted mile time from your current 5k PR, then divide by 8 to get your MP 200m goal splits. The recovery between repetitions is about 2 minutes.

Park hill repeats – When possible, this workout is done on the 400m hill at Greenbelt Park that has roughly a 4.5% gradient. You can use the OnTheGoMap resource to find a hill near you for this purpose when you are unable to be at practice or the team is unable to practice together. The first trip up the hill should be done at roughly 50% effort, building gradually and consistently to roughly 85-90% effort by the last trip up the hill. Often, this results in every repetition taking roughly the same amount of time due to perceived effort increasing as you fatigue through the workout. Recovery between repeats is a very easy jog down the hill, immediately turning to head back up.

Quick strides – Quick strides should be done in a straight line and should feel like a controlled sprint. You are running very fast but also in full control of your form, including arm drive, knee lift, and foot falls. You should be mildly winded after each repetition. Rest between repetitions is approximately 60-75 seconds and you should feel almost fully recovered in that amount of time if you are running them at the right intensity. You can use the OnTheGoMap resource to map a course near you for this purpose. Try to select an area that is fairly flat or at least very minimal incline.


Recovery run – On the Tinman Training Calculator, this is probably equivalent to your “easy/moderate” training pace. If you are going by feel, recovery runs should be run at, roughly, the fastest pace at which you can hold a conversation for at least 20-25 minutes without it becoming difficult to get full sentences out.


Relaxed strides – Relaxed strides should be done in a straight line and should feel quick but very easy. You should not notice a significant increase in your respiration (breathing) after each one. Rest between repetitions is approximately 30-45 seconds and you should feel fully recovered in that amount of time. You can use the OnTheGoMap resource to map a course near you for this purpose. Try to select an area that is fairly flat or at least very minimal incline.


RP 400m – Race Pace 400m repeats. On the Tinman Training Calculator, this is usually the equivalent of your “aerobic power” training pace but you can also just look at the “Race Information” tab to see your pace for the given distance. For these you get full rest (meaning approximately 6-8 minutes, or however long it takes for your breathing to return to, or very close to, what it was when you began the previous repetition).


SFF progression run – The SFF stands for “super-fast finish.” For this type of progression run you should be running at a pace somewhere around easy tempo run pace. Then, as you near the end of your run, you gradually increase your pace over the course of 5-10 minutes until, for the last three to six minutes of your run, you are around your 5k pace. Hold that pace to the end of your run.


Tempo run – Tempo runs should be done at a pace roughly 1 minute/mile slower than your current 5k race pace (e.g., if you run 20:00 in a 5k, your race pace is 6:26/mile, so your tempo run should be run at roughly 7:26/mile). This is a pace at which your body theoretically can continue for a full marathon in racing conditions.

Threshold run – Threshold runs should be done at a pace roughly 30 seconds/mile slower than your current 5k race pace (e.g., if you run 20:00 in a 5k, your race pace is 6:26/mile, so your threshold run should be run at roughly 6:56/mile). This is a pace at which your body theoretically can continue for one hour in racing conditions. Use the Tinman Training Calculator to determine your threshold training pace.


Thirds progression run – For this type of progression run, you divide your run into three equal parts. For the first third, you are running at your recovery run pace. As you approach the middle third, you gradually increase your pace to somewhere in the range of moderate and easy tempo run pace. Over your last third, you should again gradually ramp up until you are around your tempo run pace at the finish. You should not be suddenly increasing your pace at the one- and two-thirds marks of the run. It should be a steady progression throughout the run.

Supplemental details (these apply to everyone):

The goal of summer training is to be race-ready at the beginning of the cross country season

Heath Examination, Medical History and Emergency Contact forms 

Final note: Summer training is the foundation for the cross country season. Talent will only take you so far. If you choose not to train, your competition will pass you when you reach that plateau and will expose your lack of commitment.