Sample Training Weeks, 2016 US 20K Championships, Kelsey Bruce

Here is a two-week snapshot of the training that Kelsey Bruce did leading into the 2016 USA 20K Championships in New Haven, Connecticut.

Kelsey finished 5th at the Grandmas Marathon in June 2016 with a personal best time of 2:36:07. The 2016 US 20K Championships were only 11 weeks after Grandmas Marathon. Since there was not a lot of time to prepare we took 10 days of complete rest after the marathon, followed by 10 days of very easy running. Then we built up the next eight weeks to prepare for the 20K.

Here are weeks six and seven of her build up; the race was 8 eight days after the last date recorded in this snapshot.

WEEK SIX: 
Monday, Aug 15th, 2016:
Morning Session: Hill Repeats.
2 miles warm up and cool down. Drills and 4 x fast strides to continue waking up.
12-16 x 400 meter hills. This is an easy to faster workout. The goal is getting in 16 reps; but you can’t do that without easing into this workout. Think of it in terms of fours…4 x easy, 4 x medium, 4 x faster, 4 x working. Got what I am saying? This is a big session. (10-12 miles total on the day.)
Afternoon Session:
5 miles easy running
Tuesday, Aug 16th, 2016:
Morning Session:
10 miles easy running
Afternoon Session:
5 miles easy running
Wednesday, Aug 17th, 2016:
Morning Session: Tempo Run.
2 miles warm up and cool down to hit 10 miles on the day. Drills and 4 x fast strides.
2 x 200 meters in 38, 36 seconds w/ 200 meter jog rec.
4.5 miles tempo run starting at 6:00 and cutting down 8 sec per mile. Last half mile fast as you can go. So the splits would be: 6:00, 5:52, 5:44, 5:36, FAST.
2 x 200 meters in 36, 34 seconds w/ 200 meter jog rec.
Afternoon Session:
5 miles easy running
Thursday, Aug 18th, 2016:
14 miles easy running
Friday, Aug 19th, 2016:
Morning Session: Speed Maintenance.
10 miles total w/ 2 x (5 x 200 meters) w/ 200 and 1000 meter jog recovery.
Run as usual. Set #1 in 36-38 seconds w/ Set #2 in 34-36 seconds.
Afternoon Session:
5 miles easy running
Saturday, Aug 20th, 2016:
16 miles easy running. Finish negative split, but keep it natural.
Sunday, Aug 21st, 2016:
5 miles recovery running
Total Miles: 95-97 miles
WEEK SEVEN:
Monday, Aug 22nd, 2016:
Morning Session: Medium long run; naturally progressive.
14 miles easy and relaxed working into it. If feeling great last 2-3 loops at Kiest Park should be steady; but not forced.
Afternoon Session:
5 miles easy running
Tuesday, Aug 23rd, 2016:
Morning Session:
10 miles at Mountain View College
Afternoon Session:
5 miles easy running
Wednesday, Aug 24th, 2016:
Morning Session: Tempo mile repeats.
2 miles warm up and cool down. Drills. 4 x fast strides.
6 x 1 mile w/ 75 seconds or less recovery. Paces will be assigned next week.
Afternoon Session:
5 miles easy running
Thursday, Aug 25th, 2016:
14 miles easy running
Friday, Aug 26th, 2016:
Morning Session: Speed maintenance
8 miles w/ 2 x 5 x 200 meters
Afternoon Session:
5 miles easy running
Saturday, Aug 27th, 2016:
16 miles hilly run
Sunday, Aug 28th, 2016:
5 miles easy running
Total Miles: 97 miles

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