December 13th

I've structured this so that you can choose how much free time you have to train. If you only have 4 days then follow the Low Volume plan. If you can do 5 or 6 days then follow the medium or high volumes accordingly.

Low Volume (4 days):
Key Run 1
Key Run 2
Both Cross-Training Days

Medium Volume (5 Days):
All the Low Volume Days
Plus Key Run 3

High Volume (6 Days):
All Days from Medium Volume
Plus Key Run 4

Day 1 - Key Run 1:

In the winter it's cold and you will want to take extra time to be sure you are properly warmed up. Do your running drills: High Knees, Butt Kicks, A-Skip, B-Skip, C-Skip, etc.

  • 15-minute warm-up - (1.5 miles)

  • Repeat 6 times

    1. 60 seconds @ mile pace (Looking for the effort you could sustain for a mile today.)

    2. 3 minutes @ a recovery jog

  • 10-minute cool-down


Day 2 - Cross-Train:

The winter is a great time to work on strength and ensure that you have no muscle imbalances that could potentially lead to injury during the season. And the best way to do that is with Cross Training. There are two parts to today. There is the Active portion where you are out moving around with an elevated heart rate and the Weights portion. You need to be sure to do both to get the full effect.

  • Warm-up

  • 2x Drills (A-Step, B-Step, A-Skip, B-Skip, Butt Kicks, High Knees, etc.)

  • Active for 30 - 60 minutes (Pick 1 of the following)

    1. Bike

    2. Row

    3. Hike

    4. Yoga

    5. If you choose to run. Run slow. Think more of a jog than a run

  • Weights - Lower Body - 3 Sets (These can all be done without weights)

    1. 10x - Box Jumps or Squat Jumps

    2. 10x - Glute Bridge (5 seconds up, 5 seconds down)

    3. 10x - Calf Raises or Single Leg Calf Raises

    4. 10x - Jumping Lunge

  • Stretch


Day 3 - Key Run 2:

Don’t skip the warm-up or cool-down. Do your running drills: High Knees, Butt Kicks, A-Skip, B-Skip, C-Skip, etc.

  • 15-minute warm-up - (1.5 miles)

  • Repeat 2x (Take a 3-minute recovery in between sets)

    1. 4-6x 30-second hill sprints
      Remember good form, hit the laces, drive the knees, pump your arms.

    2. Walk rest back to start

  • 10-minute cool-down


Day 4 - Cross-Train:

The second day of cross-training. You should not feel sore by today but if you do feel free to take it extra easy today.
Again there are two parts to today. You need to be sure to do both to get the full effect.

  • Warm-up

  • Drills

  • Active for 30 - 60 minutes (Pick 1 of the following)

    1. Bike

    2. Row

    3. Hike

    4. Yoga

    5. If you choose to run. Run slow. Think more of a jog than a run

  • Weights - Upper Body - 3 Sets (These can all be done without weights)

    1. 10x - Plank Taps (2 seconds per tap)

    2. 10x - Push-Ups

    3. 10x - Forearm Plank to Dolphin (Hold for 2 Seconds)

    4. 30 Second - Plank Jack

  • Stretch


Day 5 - Key Run 3:

  • Medium run of 40-60 minutes.
    If you have a heart rate monitor we are looking for Zone 2. This should feel "easy".

Day 6 - Key Run 4:

  • Optional Long Run 60 - 70 minutes. Easy. Again in Zone 2.

Day 7 - Rest

  • Enjoy your day off. Take your dog for a walk. Or walk downtown and buy yourself a book.