summer training

May 28 – June 24 (4 weeks)

AEROBIC CONDITIONING:

Monday
60-90 minutes aerobic running
Tuesday
Anaerobic Threshold run, 3 or 6 miles
Wednesday
60-90 minutes aerobic running
Thursday
45-60 minutes jogging, OR Off
Friday
60-75 minutes aerobic run
Saturday
90-120 minutes long aerobic run
Sunday
30-45 minutes easy fartlek running
+ 8-10 x 100m fast striding w/ 300m jog between


(Women and new individuals should aim for the lower range. Middle Distance men should aim for the lower range or slightly higher. Remember to start where you are at and work your way up as you are able. But the goal is to get there within 4 weeks! First, focus on increasing volume, don’t worry about pace. Once volume is at desired level, focus on increasing pace.)