Coach Paul Greer’s 11-week Training Program may be viewed here. This is a generic program so if necessary athletes can modify or enhance this schedule as they choose.

(Prepared by SDTC coach Paul Greer)

Week 1
8/18 - 45 - 60 min run
8/19 - Hills: ZigZag Hill (5 times)
8/20 - 45 - 60 min run
8/21 - 60 minute run
8/22 - REST
8/23 - Race: Wild Duck 5K
8/24 - Long Run: 1 hour 30 minutesb

Week 2
8/25 - 45 - 60 min run
8/26 - Hills: Powder/Zigzag (5 times)
8/27 - 45 - 60 min run
8/28 - Fartlek: 1 min on/1 min off for 20 minutes
8/29 - REST
9/30 - RACE: SDTC Balboa 4 Miler
8/31 - Long Run: 1 hour 30 minutes

Week 2
9/1 - 45 - 60 min
9/2 - Hills: Bridal Trail (6 Times)
9/3 - 45 - 60 min
9/4 - 60 minute run
9/5 - REST
9/6 - 45 minute run and 8 X 100 strides
9/7 - Long Run: 1 hour 30 minutes

Week 3
9/8 - 45 - 60 min run
9/9 - Hills: Balboa Park Loop (2 times)
9/10 - 45 - 60 min run
9/11 - 45 minute run & 8 X 100 strides
9/12 - REST
9/13 - RACE: Aztec Invitational 5K
9/14 - Long Run: 1 hour 30 minutes

Week 4
9/15 - 45 - 60 min run
9/16 - Hills: 6th avenue (6 times)
9/17 - 45 - 60 min run
9/18 - 60 minute run
9/19 - REST
9/20 - RACE: City College Invitational 10K
9/21 - Long Run: 1 hour 30 minutes

Week 5
9/22 - 45 - 60 min run
9/23 - Hills: ZigZag Hill (6 times)
9/24 - 45 - 60 min run
9/25 - Fartlek: 30 seconds on/10 seconds off for 10 minutes preceded by a 2 mile warm-up and followed up by a 2 mile warm-down.
9/26 - REST
9/27 - 45 minutes easy run & 8 X 100 Strides
9/28 - Long Run: 1 hour 30 minutes

Week 6
9/29 - 45 - 60 min run
9/30 - Long Grass Intervals: 10 X 400’s at 5K pace with 1 min recovery
10/1 - 45 - 60 min run
10/2 - 60 minute run
10/3 - REST
10/4 - RACE: Ursula Rains Balboa Boogie 5K
10/5 - Long Run: 1 hour 30 minutes

Week 7
10/6 - 45 - 60 min run
10/7 - Long Grass Intervals: 5 X 800’s at 5K pace with 2 minute recovery between intervals.
10/8 - 45 - 60 min run
10/9 - Fartlek: 3 X 5 min at 5K pace with 2 min rest between intervals.
10/10 - REST
10/11 - 45 minutes & 8 X 100 Strides
10/12 - Long Run: 1 hour 30 minutes

Week 8
10/13 - 45 - 60 min run
10/14 - Long Grass Intervals: 4 X 1000’s at 5K pace with 2:30 rest between intervals.
10/15 - 45 - 60 min run
10/16 - 60 minute run
10/17 - REST
10/18 - Race: Cougar Challenge 5K/8K
10/19 - Long Run: 1 hour 30 minutes

Week 9
10/20 - 45 - 60 min run
10/21 - Long Grass Intervals: 3 X 1 mile at 5K pace with 3 minute recovery between intervals.
10/22 - 45 - 60 min run
10/23 - 45 minute run & 8 X 100 strides
10/24 - REST
10/25 - RACE: Pumpkin Patch Dash 4 Miler at 8am
10/26 - Long Run: 1 hour 30 minutes

Week 10
10/27 - 45 - 60 min run
10/28 - Long Grass Intervals: 3 X 2000 at 10K pace with 5 minute recovery between intervals.
10/29 - 45 - 60 min run
10/30 - 60 minutes
10/31 - REST
11/1 - 45 minutes & 8 X 100 strides
11/2 - Long Run: 1 hour 30 minutes

Week 11
11/3 - 45 - 60 min run
11/4 - SDTC Workouts at Balboa Stadium: 8 X 400’s at 5K pace with 1 minute recovery between intervals.
11/5 - 45 min run
11/6 - 45 minutes easy & 8 X 100 strides
11/7 - REST
11/8 - RACE: 2008 USATF Dirt Dog Cross Country Championships at Morley Field at 8:30am
11/9 - Long Run: 1 hour 30 minutes