Off-Season Strength and Conditioning

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•  CT = Cross Training -  swimming, biking, rowing, strength training. 
• TR = Tempo runs -  10 min easy, 20 min medium/hard, 10 min cool down 
• HR = Hill repeats – find gentle hill 200-400 meters long. Run up at 5k pace, recover downhill at easy pace. 
• LR = Long runs 
• ER = Easy runs.  Should be done at conversational pace 
• 5k effort – set your own goals but aim for 25 minute 5k or better.  

Week 1: 
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 2 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min ER] x 3
Day 5: Rest
Day 6: 5 miles LR
Day 7: 3 miles ER
Week 2:  
Day 1: 40 min CT or Rest
Day 2: 30 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min ER] x 4
Day 5: Rest
Day 6: 7 miles LR
Day 7: 3 miles ER
Week 3:  
Day 1: 40 to 45 min CT or Rest
Day 2: 25 min TR + 3 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min ER] x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP 

Week 4: 
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 4 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 4
Day 5: Rest
Day 6: 7 miles LR (last mile @ 5K effort)
Day 7: 3 miles ER 

Week 5: 
Day 1: 40 min CT or Rest
Day 2: 25 min TR + 4 hill repeats
Day 3: 30 min CT or Rest
Day 4: [4 min @ 5K effort + 2 min EP] x 3
Day 5: Rest
Day 6: 6 miles LR
Day 7: 3 miles EP
Week 6:  
Day 1: 30 min CT
Day 2: Rest
Day 3: 20 min TR
Day 4: Rest
Day 5: 3 miles ER
Day 6: Rest
Day 7: 5K Race!