For the week of October 28th through November 3rd:
The Hills workout is to be completed on a long gradual hill. Complete two sets of running up the hill for 60, 90 and 120 seconds always returning to the starting point as recovery between repetitions. Take three minutes rest between the two sets. In the second set try to run farther up the hill than the first set. Relative Perceived Effort should be 4-5 on a scale of 5.
Note: I will be using RPE as a guide to indicate the level of effort required for each workout.
The Long Run shall be a RPE of 2-3 with 3 sets of 15 second bursts. A burst is an all out sprint for only the prescribed time. One set is to be on flat terrain, one uphill and the last on a downhill.
The Easy runs are to be a RPE of 3, while the Recovery runs are to be a RPE of 1-2.
Training Plan Update - Week of November 5th-11th
The Tuesday terrain workout should be run at minimum on the roughest single-track trail available. The Falcon Trail is a perfect venue that runs close by the Academy. I'd recommend an out-and-back type of workout. 15 minutes out, then turn back. Relative Perceived Effort to be fairly hard at a 4. At any available opportunity run 5-10 feet off to the side of the trail through the terrain in order to develop the skill of running off trail.
Saturday the 10th we will be holding our first official Orienteering specific practice at Fox Run Park. Please visit this event page to sign up, or send me an email directly that you will be attending so that I can print enough maps for everyone. This practice will consist of three exercises designed to develop your Orienteering skills and physical fitness.
Training Plan Update - Week of November 12th-18th
The intervals workout is to be a simple ladder set of intervals.
Start with a 10 minute warmup. RPE:2
Run 1.5 minutes @ RPE 5
2 mins rest RPE 2
Run 3 minutes @ RPE 5
2 mins rest RPE 2
Run 4 minutes @ RPE 5
2 mins rest RPE 2
Run 3 minutes @ RPE 5
2 mins rest RPE 2
Run 1.5 minutes @ RPE 5
Cool down 10 minutes @ RPE 2
The long run on Saturday should be on fairly calm terrain like the Santa Fe trail from the North Gate trail head at a RPE of 2. Please include two 10 minute tempo runs @ RPE 4.
Training Plan Update - Week of November 19th-25th
This is a recovery week, perfectly timed for the Thanksgiving break.
The hill workout should be on a short and steep hill. Warm up for about 10 minutes then compete 4 to 5 repetition up the hill at RPE 5! The rest between repeats is only the run back down the hill. Once at the bottom immediately turn around and complete the next repetition. At the end add a 10 minute cool down.
The rest of the week should be no more than a RPE of 2. During the long run please complete ten 15-30 second sprints.
Happy Thanksgiving!
Training Plan Update - Week of November 26th-December 2nd
This week calls for a Terrain run. If possible arrange to do this run with at least three cadets so that you can do an Indian Run. One person begins in the lead and runs in the lead for 30-90 seconds. When they're done leading the person at the end of the line sprints to the front and takes over the lead for another 30-90 seconds. And so on. If you can't get out into the terrain complete this run at night on a trail. This is designed to improve your running agility and speed through rough terrain. RPE 4.
During the long run, ensure that the second half of the run is a negative split, in other words the second half is faster than the first half. This is best done on an out-and-back run where the "back" split time is faster than the "out" split time. RPE 3 for the out, and 4 for the back.
Training Plan Update - Week of December 3rd-9th
This should be a high intensity week!
The Intervals session shall be 30-30s. Complete three sets of: 10 repetitions of 30 seconds all out, 30 seconds easy with two minutes rest between sets. The intervals portion of the workout will total 34 minutes. Add a 8-10 minutes warm up and cool down for a total workout time of approximately 55 minutes...
Reminder that Saturday December 8th is our next team training practice. Location is yet to be determined but will be either on base at the Land Navigation Area or in Palmer Park in Colorado Springs. Details forthcoming!
Training Plan Update - Week of December 10th-16th
This week should be an easy recovery week.
The Hills workout should be run on a long shallow hill. Complete 5-6 repetitions of 2 minutes each with recovery running back down the hill to the point where you started. RPE-4 on the uphill.
On the long run the bulk of the run should be RPE-2, but in the last 5 minutes pick up the pace to an RPE of 3, in the last 3 minutes to a RPE of 4, and the last minute an RPE of 5.
Training Plan Update - Week of January 7-13
My apologies for not updating these over the holidays.
This week, according to the training plan, should be a medium intensity week. The terrain run with three hill repeats is fairly straight forward. The Land Navigation area would be a great place to do this, especially on the south side as there is a nice long steep hill with lots of loose rock underfoot, great for improving strength through rough terrain.
By this point your long runs should be well over an hour. No variations are prescribed because at this point longer distance/time endurance is more vital.