Sample practice spreadsheet

Sample practice spreadsheet

Below is a sample workout spreadsheet that we use for all of our repeat, interval, and other workout days.

We do 2 time trials each season, one at the beginning to get a baseline, and another mid-season to adjust for gains in fitness.  Times are then adjusted slightly to place athletes together in “clumps”.  Time trial times are then put into a formula to set goal paces for AT (aerobic threshold), LT (lactate threshold), CV (critical velocity), and Max work.  All of these terms are loosely based on the coaching of Jack Daniels and “Tinman” Schwartz.

The group number is based on the experience level of the athlete, and therefor dictates the amount of mileage each athlete will run each week.  Group 5 is the highest mileage group, which will generally hover near 40 miles per week during the season.  (On occasion there is a special group 6 for the few who can get to 45-50 miles per week).  Group 4 is generally 30-35 per week, Group 3 25-30, Group 2 20-25, and group 1 is the newest runners who are about 15-20 miles per week and run 4-5 days per week.   The group 5 people may get longer reps than the newest runners because they can cover more ground in the same amount of time (as the example shows).  Below, the fastest runners were asked to run 900m, while the middle group does 800m, and the lowest group will run 700m.  All groups start at the same time and generally finish near each other. 

This system allows each person to have an individualized pace (based on their fitness), as well as an individualized amount of running based on their experience. 

group

time trial Sept18

Kieser adjusted

CV 900

CV 800

CV 700

CV 400

max 700

max 400

max 700

CV 900

max 700

CV 900

max 700

CV 900

max 700

Allen

Annie

5

7:02

7:02

3:18

2:56

2:34

1:28

2:27

1:24

Keim

Amanda

5

7:22

7:22

3:27

3:04

2:41

1:32

2:34

1:28

Duesenberg

Anna

3

7:22

7:22

3:27

3:04

2:41

1:32

2:34

1:28

Hruby

Danica

4

7:28

7:26

3:29

3:05

2:42

1:32

2:36

1:29

Blankenship

Carlee

3

7:26

7:26

3:29

3:05

2:42

1:32

2:36

1:29

Hvizdos

Emma

3

7:28

7:26

3:29

3:05

2:42

1:32

2:36

1:29

Musser

Marie

5

7:36

7:36

3:33

3:09

2:46

1:34

2:39

1:31

Conway

Colette

4

7:43

7:36

3:33

3:09

2:46

1:34

2:39

1:31

Blouch

Ali

2

7:36

7:36

3:33

3:09

2:46

1:34

2:39

1:31

x

Scott

Sarah

2

7:36

7:36

3:33

3:09

2:46

1:34

2:39

1:31

x

Chambers

Bridget

3

7:43

7:43

3:36

3:12

2:48

1:36

2:42

1:32

McGuire

Lizzie

3

7:55

7:43

3:36

3:12

2:48

1:36

2:42

1:32

Boland

Bridget

3

8:54

7:43

3:36

3:12

2:48

1:36

2:42

1:32

group

time trial Sept18

Kieser adjusted

CV 900

CV 800

CV 700

CV 400

max 700

max 400

max 700

CV 800

max 700

CV 800

max 700

CV 800

max 700

Starck

Elizabeth

3

8:05

8:05

3:47

3:21

2:56

1:40

2:49

1:37

Jordan

Maura

2

8:08

8:05

3:47

3:21

2:56

1:40

2:49

1:37

x

McCarthy

Clare

2

8:10

8:05

3:47

3:21

2:56

1:40

2:49

1:37

x

Boland

Kate

1

8:06

8:05

3:47

3:21

2:56

1:40

2:49

1:37

x

Becker

Molly

3

8:28

8:30

3:58

3:32

3:05

1:46

2:58

1:42

Keyser

Caitlynn

3

8:35

8:30

3:58

3:32

3:05

1:46

2:58

1:42

x

x

x

x

x

x

x

Cmolik

Maddie

3

8:39

8:30

3:58

3:32

3:05

1:46

2:58

1:42

Collins

Abby

3

9:27

8:30

3:58

3:32

3:05

1:46

2:58

1:42

Hynes

Lily

2

8:34

8:30

3:58

3:32

3:05

1:46

2:58

1:42

x

Hyland

Erin

2

8:35

8:30

3:58

3:32

3:05

1:46

2:58

1:42

x

group

time trial Sept18

Kieser adjusted

CV 900

CV 800

CV 700

CV 400

max 700

max 400

max 700

CV 700

max 700

CV 700

max 700

CV 700

max 700

Ambrosio

Julia

3

8:50

8:45

4:05

3:38

3:10

1:49

3:03

1:45

x

x

x

Jordan

Clare

2

8:58

8:45

4:05

3:38

3:10

1:49

3:03

1:45

x

Roisman

Cassie

2

8:50

8:45

4:05

3:38

3:10

1:49

3:03

1:45

x

Lenehan

Maeve

3

9:10

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

x

x

x

x

x

x

Owens

Erin

3

9:10

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

x

x

x

Rudolph

Morgan

3

9:10

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

x

x

x

x

x

x

Hewitt

Veronica

2

9:10

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

Koeth

Mackenzie

2

9:10

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

x

x

x

x

x

x

Lewandowski

Mercedes

2

9:41

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

Holtz

Victoria

2

9:47

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

Mancuso

Claire

2

9:37

9:00

4:12

3:44

3:16

1:52

3:09

1:48

x

group

time trial Sept18

Kieser adjusted

CV 900

CV 800

CV 700

CV 400

max 700

max 400

max 700

CV 700

max 700

CV 700

max 700

CV 700

max 700

Saurette

Mei

3

9:51

9:30

4:26

3:56

3:26

1:58

3:19

1:54

McGlynn

Molly

1

9:39

9:30

4:26

3:56

3:26

1:58

3:19

1:54

x

Wenzel

Alexia

1

9:39

9:30

4:26

3:56

3:26

1:58

3:19

1:54

x

Dubecky

Annie

1

9:40

9:30

4:26

3:56

3:26

1:58

3:19

1:54

x

Ryder

Lizzie

1

9:58

10:00

4:39

4:08

3:37

2:04

3:30

2:00

x

Roche

Cici

1

9:58

10:00

4:39

4:08

3:37

2:04

3:30

2:00

x

x

x

x

x

x

x

Zassick

Michelle

1

10:22

10:00

4:39

4:08

3:37

2:04

3:30

2:00

x

Nguyen

Christine

1

11:02

11:00

5:07

4:33

3:59

2:16

3:51

2:12

x

Szlapa

Mariah

1

11:40

11:30

5:21

4:45

4:09

2:22

4:01

2:18

x

Trepczyk

Grace

1

11:40

11:30

5:21

4:45

4:09

2:22

4:01

2:18

x