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title Training

Pace Chart

Find out what predicted race pace times are from a given 5k time. This is a helpful way to learn what the optimal paces are for working out at a given race pace.

Training Plans

2016

  • [2016 XC]({{ site.baseurl }}/pdf/web/viewer.html?file=2016 XC.pdf)
  • [1500 Spring]({{ site.baseurl }}/pdf/web/viewer.html?file=2016 1500.pdf)
  • [3k-5k Spring]({{ site.baseurl }}/pdf/web/viewer.html?file=2016 3k-5k.pdf)

2015

  • [2015 XC]({{ site.baseurl }}/pdf/web/viewer.html?file=2015 XC.pdf)
  • [1500 Spring]({{ site.baseurl }}/pdf/web/viewer.html?file=2015 1500.pdf)

2014

  • [2014 XC]({{ site.baseurl }}/pdf/web/viewer.html?file=2014 XC.pdf)

Strength Exercises

  • [Ab Routine]({{ site.baseurl }}/pdf/web/viewer.html?file=Ab Routine.pdf)
  • [Hip and Glute Exercises]({{ site.baseurl }}/pdf/web/viewer.html?file=Hip and glute exercises.pdf)
  • [Strength Training]({{ site.baseurl }}/pdf/web/viewer.html?file=Strength training.pdf)
  • [Wolf Routine]({{ site.baseurl }}/pdf/web/viewer.html?file=Wolf routine.pdf)
  • [Full Body Strength]({{ site.baseurl }}/pdf/web/viewer.html?file=full body strength.pdf)
  • [Plyometrics]({{ site.baseurl }}/pdf/web/viewer.html?file=Plyometrics.pdf)

Training Documents

  • [Nick Symmonds Training Log]({{ site.baseurl }}/pdf/web/viewer.html?file=Nick%20symmonds%20log.pdf)
  • [VO2 Conversions]({{ site.baseurl }}/pdf/web/viewer.html?file=VO2 Conversions.pdf)