Week 5: Summer Training

Goals:
To be successful, you need to train smart, sticking to a hard-easy schedule and giving yourself ample time to recover.

Last week, Varsity runners were averaging 43 miles, while newer runners were totaling 29 miles. Remember to only increase your mileage by 5-7% each week. That means this week, Varsity runners are logging 47 miles, while newer athletes are logging 32 miles.

This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S. To meet mileage goals, varsity runners are doing 3-4 two-a-days a week.

Hard Run Workouts:
Follow these three workouts on your hard days:

Long Run. If your mileage goal is 32 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 40 miles this week, then you need to go 80-85 minutes (9-10 miles).

Track Repeats. Warm-up by running one mile on the track. Stretch. Do at least two strides to finish warming up your legs. After doing one of the following, warm-down by running one mile on the track. Stretch.

• 3x1200 repeats, resting for 4-5 minutes in between each repeat Use your 5k time to figure out your pace. If your goal is to be able to maintain a 6 min. mile pace to start out the season, then run each 400m section of the 1200m at 1:30sec. Consistency and quality are crucial to being successful, so stick to your goal pace.
• Or 5x800 repeats, resting for 3-4 minutes in between each repeat

Hill Repeats and Strides. Warm up by running one mile. Stretch. Find a gradual hill that is 200 meters long (think the one right in front of Lee for comparison). Do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Warm-down by running one mile. Stretch.