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Brent Lineberry

Web and app developer. Coffee, beer, and running, in any order.

Running Update (January 2025)

This past week started the fourth and final phase of this training cycle. February 8th is the goal race, the Atlanta Track Club Jerome Scales Southside 5 Miler.

This past week started the fourth and final phase of this training cycle. February 8th is the goal race, the Atlanta Track Club Jerome Scales Southside 5 Miler. I’m adapting Jack Daniel’s 800-meter plan for this training cycle.

Phase III

Phase III was the longest phase of this cycle. I came home from the holidays with a cold, so I prioritized my running and took a break from my strength training. The running continued just fine, but I ended up missing two weeks of strength work. I reduced my load by 10% for each week I missed, so 19% total. Phase III strength was supposed to be holding on to intensity while backing off on volume, so that didn’t end well.

Phase IV

This phase is short, just three weeks, and the third week is a taper. This is the plan.

  1. Week 1
    1. Monday: 10 minute warmup + 4 strides + 5 min T + 4 x 200m R with 200m recoveries + 5 minute cooldown
    2. Tuesday: 30 minutes Easy + 7 strides
    3. Wednesday: 10 minute warmup + 600m FR + 1000m easy + 600m FR + 10 minutes cooldown
    4. Thursday: 30 minutes Easy + 7 strides
    5. Friday: 30 minutes Easy + 6 strides
    6. Saturday: 55 minutes Easy
  2. Week 2
    1. Monday: 10 minute warmup + 3 x 200m R with 200m recoveries + 1mi T with 2 minutes rest + 6 strides + 5 minute cooldown
    2. Tuesday: 30 minutes Easy + 7 strides
    3. Wednesday: 10 minute warmup + 600m FR + 1000m easy + 400m FR + 400m recovery + 2 x 200m R with 200m recoveries + 10 minute cooldown
    4. Thursday: 30 minutes Easy + 7 strides
    5. Friday: 30 minutes Easy + 6 strides
    6. Saturday: 55 minutes easy
  3. Week 3 (taper)
    1. Monday: 25 minutes easy
    2. Tuesday: 15 minutes easy + 7 strides
    3. Wednesday: 10 minute warmup + 200m R with 200m recovery + 1mi T with 2 minutes rest + 200m R with 200m recovery + walking cooldown
    4. OFF
    5. Friday: 15 minute shakeout + 6 strides
    6. Saturday: Jerome Scales Southside 5 miler

Strength training this phase is an intentional deload in both intensity and volume. I’m dropping intensity by 5% and only lifting at that weight on Monday. Wednesdays and Fridays will be even lighter days. And then for the taper I’ll drop to 50% intensity. I’m a fan of keeping the routine, so even though the weights will be light, I want to keep the routine.