June 25 – August 19 (8 weeks)
AEROBIC CONDITIONING:
Monday
60-90 minutes aerobic running
Tuesday
4-6 x 1200-2000m w/ 400m jog recovery
OR 16-24 x 150-300m w/ equal jog recovery
OR Anaerobic Threshold run, 3 or 4 miles
Wednesday
60-90 minutes aerobic running
Thursday
45-60 minutes jogging, OR Off
Friday
Anaerobic Threshold run, 4 or 6 miles
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.)
NOTE: an anaerobic threshold run is a very high quality run, what we typically call a ‘tempo run’ at school. Some of you mistake ‘relaxed and within yourself’ to mean ‘easy’. It does not! The anaerobic threshold run is not a quality easy run, it is a comfortably HARD run. The repetitions should be at your anaerobic threshold pace or slightly faster. THE KEY TO THESE REPETITIONS IS TO RUN THEM RELAXED AND WELL WITHIN YOURSELF. THEIR PURPOSE IS NOT TO GET YOU IN RACING SHAPE, ONLY TO GET YOU PREPARED FOR HARDER TRAINING DURING THE SEASON. Our recommendation for both the repetitions and the anaerobic threshold runs is to do them on a track. If a track is not available, run for an equal time on the road or trail (i.e. 4:00 to 7:00 for repetitions and about 20-30 minutes for threshold runs).
