TEAM & Block Plans
The Harriers' team 2024 training plan is HERE. Block 1 takes us to our first race goals in the spring. These are designed to provide solid, all-around fitness and speed for focus races. You can also follow it as a block plan, starting whenever you’re ready. We’ll update it throughout the season as more blocks are added and race-specific plans are posted. We can’t overemphasize the value of strength training. So this year’s plans will include a tab with exercises you can do weekly. We’ll update them throughout the season.
RAce-Specific Plans
Marathons - We’ve got a lot of runners lining up to do spring and summer races. Here is the Harriers Road Marathon Plan (Google Sheets). You’ll need to save a copy to your own google drive to personalize it.
Half Marathons - Harriers Road Half Marathon Plan
Tuesday Morning Track Workouts (March through November):
Denver North High School Track, 6:15 am. Warmup on your own and gather for drills and workout details at 6:25. If you’re driving, use “Denver North High School Tennis Courts” in your GPS and approach from 32nd Ave. In the summer, when the weather is nice, we’ll also do a monthly breakfast club after the workout.
Thursday Evening Tempo Workouts (February through November):
Denver, Highland Bridge & Platte St, 6:30 pm (next to Dave’s Hot Chicken). We’ll head out for a warmup mile together at 6:35, then go through the specific workouts. Social after at Cerveceria Colorado (Denver Beer Co.)
Sunday Runday (March through November):
Once a month we meet a different location for a group long run, with brunch to follow. Check the calendar for details on upcoming runs.
Basic Structure & Philosophy
Weekly workouts are the foundation of a detailed team training plan that supports our team race schedule, as well as individual goals. We honor the principle that "seriousness" is not a function of your speed or your particular genetic potential. It's a function of your goals and commitment. The same rules of training, improvement, physiology, and intensity apply to 10-minute milers and 4-minute milers.
SPEED WORK: High-intensity interval training. Specific intervals are run hard, and each is followed by a short rest period before the next. Intervals are usually between 200 meters to 1 mile depending on the training cycle.
TEMPO - STEADY STATE RUNNING: Specified intervals or a mid-distance run (4 to 10 miles depending on training cycle) at a steady pace that is 85% to 90% of your maximum aerobic capacity.
LONG RUN: Longer distance run (10 to 20 miles depending on training cycle) at a medium to slow (aerobic) pace
ACTIVE RECOVERY: Short to medium distance runs at a very easy, low intensity pace
Locations are posted on Strava and our FB Group. Please email coloradoharriers@gmail.com if you have any questions.
The Training & Racing Cycle
The year is divided is three main parts. During pre-season training, we focus on building up our aerobic base and resistance to injury. There are no scheduled team races in pre-season. The core of the year is the racing season. During that time, we increase the intensity of training and target specific team races. In the off-season, it's a time to recover. There are no scheduled team workouts or races.
training resources
Download the full 2019 Coaching Clinic here!
Training Focus: Running in the Heat & Humidity
STRENGTH AND FORM RESOURCES
Below are some links to normal form and dynamic stretching drills we do at workouts: