Summer Training Level II: Weeks 1-8

Week Of: Sunday Monday Tuesday Wednesday Thursday Friday Saturday 25-May Long 40 GSW, Easy 35, Strides FAW, Easy 30, Strides KSW, Easy 35 Strides FAW, Long 40 Cross Train 50 Minutes 1-Jun Warm Up, Stretch, 30 Easy, Recovery Long 45 GSW, Easy 35, Strides FAW, Easy 30, Strides KSW, Easy 35 Strides Long 45 Cross Train 50 Minutes 8-Jun Warm Up, Stretch, 30 Easy, Recovery Long 50 GSW, Easy 35, Strides FAW, Easy 30, Strides KSW, Easy 35 Strides Long 50 Cross Train 50 Minutes 15-Jun Warm Up, Stretch, 30 Easy, Recovery Long 40 GSW, Easy 30, Strides FAW, Easy 30, Strides KSW, Easy 35 Strides Long 40 Cross Train 50 Minutes 22-Jun Warm Up, Stretch, 30 Easy, Recovery Long 50 GSW, 35-40 Kenyan, Strides FAW, Easy 30, Strides KSW, 10 Easy, 10 x 1'on/ 1' Easy, 10 Easy Long 50 Cross Train 60 Minutes 29-Jun Warm Up, Stretch, 30 Easy, Recovery Long 55 GSW, 40' 3-1, Strides FAW, Easy 30, Strides KSW, 10 Easy, 8x 2' on/ 2' Easy, 10 Easy Long 55 Cross Train 60 Minutes 6-Jul Warm Up, Stretch, 30 Easy, Recovery Long 60 GSW, 35-40 Moderate Tempo, Strides FAW, Easy 30, Strides KSW, 10 Easy, 123, 321, 10 Easy Long 60 Cross Train 60 Minutes 13-Jul Warm Up, Stretch, 30 Easy, Recovery Long 50 GSW, 35-40 Kenyan, Strides FAW, Easy 30, Strides KSW, 10 Easy, 10 x 1'on/ 1' Easy, 10 Easy Long 50 Cross Train 60 Minutes

All numbers are in minutes of running.

·        Long: Very Easy Pace.  The point is to spend time on your legs.  Work on Good form rather than speed.  You should always feel like you could have gone much farther at the end of a long run. 

·         Kenyan: Start easy.  Over the second half of the run steadily pick up the pace until you are around 5k pace or faster by the end.

·         3-1: Take the Length of the run and divide by 4.  The first ¾ of the run are easy, the last ¼ goes to tempo pace and gets progressively faster to the end.  Finish last few minutes at 5k race pace or faster.

·         Moderate Tempo: This is a steady consistent effort that is definitely not easy pace but can also be easily sustained throughout the run.  You should be breathing hard and not able to hold a conversation the whole time but not be exhausted either.  Build mental endurance and focus by not letting yourself slack off throughout the run.

·         Thursday Fartlek: Fartlek means “speed play” in Sweedish.  These runs start with some easy running and then alternate between hard and easy pace.  There is no walk break!  Once you start running you do not stop.  The pace changes.  Ie. 10x1’ on 1’ Easy means alternating 1 minute hard and 1 minute easy 10 times. 

o   123, 321: This is 1 minute hard, 1 easy, 2 hard, 2 easy, 3 hard, 3 easy, then reverse starting with 3 hard, 3 easy again. 

·         Strides: Using a 100m distance accelerate for the first 1/3, sprint for the middle 1/3, and slow down the last 1/3.  Work on form and foot speed.

·         GSW: General Strength Workout.  Follow this link and do the General Core and Hip Strength Workouts shown.  You can do the exercises without a ball or thera band if you don’t have them at home.

·         KSW: Knee Strength Workout.  Follow this link and do the workout 3 times through. 

·         FAW: Feet and Ankle Workout.  Follow this link and do the workout there as part of your warm up.