We are going to be spread all over during the next week, but whereever we are are, let’s work together to do our best to make our last few weeks of the 2025 track season are rewarding! You have done so much great work over the past two and a half months…let’s support each other and keep it going.
Here are suggested workouts for break week. You can use your judgement and move things around if your travel or weather requires it; try to make the quality runs count. Please reach out to me if you have any questions or I can help with your training. I’m heading to Boston for the Marathon, but I am reachable!
Saturday April 12: Long run day! We are looking for a run that is as long as you typically run; for most of you that will be 60-90 minutes and cover 7 to 12 miles. Try to make the last couple miles your fastest couple of miles of the run–finishing fast is always a good idea. Add 6 hard strides at the end. If you are in town, I suggest Horse-Garrods. If not, try to find something similar!
Sunday: Cross train or rest day. This is a great day for a swim, hike, or a bike ride with friends!
Monday: VO2MAX. Warm up for two miles of jogging and drill, then 12x400m at your 3200m race pace with 200m recoveries that are no longer than your interval. Follow this with 4x150m HARD then 12-15 minutes of core.
Tuesday: Maintenance. Warm up and 30-40 minutes of conversational paced running, then 12-15 minutes of core and stretching. I’d suggest running to Varian then Will’s Loop.
Wednesday: Long run day! Again, we are looking for a run that stretches out your ability; for most high school runners that will be 60-90 minutes and cover 7 to 12 miles. Always try to make the last couple miles a little fast–finishing fast is always a good idea. Add 6 strides at the end. If you are in town, I suggest Up and Over plus Garrods or Up and Over plus Seven Springs. If not, try to find something similar!
Thursday: Maintenance. Warm up and 30-40 minutes of conversational paced running, then 12-15 minutes of core and stretching. I’d suggest running Stelling XL–the Stelling route extended to Stevens Creek and De Anza.
Friday: Let’s have everyone do a longish prerace day–warm up, then run to Stevens Creek on Byrne and back through Blackberry Farms to Linda Vista and back to school, then strides.
Saturday: Top 8 for some runners. For everyone else, run out to Monta Vista Park, drill, then tempo back on the Palm route (3 miles). You can add on a mile or an 800 afterwards, then 3×200 hard, and a warm down.
Sunday: Cross train or rest day. This is a great day for a swim, hike, or a bike ride–and do something fun with friends to celebrate your break week!