Summer Workout Plan
| Week | Date | A | B | C | D | E | F | G | H | I |
| 1 | June | 15 | 15 | 20 | 20 | 20 | 20 | 25 | 20 | 25 |
| 2 | 15 | 20 | 20 | 20 | 20 | 20 | 25 | 20 | 25 | |
| 3 | 17 | 15 | 20 | 20 | 20 | 20 | 25 | 25 | 28 | |
| 4 | 20 | 20 | 20 | 20 | 20 | 25 | 25 | 25 | 30 |
These are progressions as models of sound ways to
train this summer. Follow one of the sequences listed or develop your own
based on what you see. The basic premise starts with a restful but not sedentary
June, a build up in July, and steady, high mileage in August. Remember to
listen to your body and keep the Work + Recovery = Improvement equation in
mind.
Sample Week: M - LSD, Tu - ESD, W - HMD, TH - ESD or Alt., F - MMD, Sa
- HMD, Su - Off
LSD - Long Slow Distance
ESD - Easy Short Day
HMD - Hard Medium Distance
Alt - Alternative Work out
MMD - Mild Medium Distance
Ex. Mileage for Week 5, option B: M - 7 mi, Tu - 3 mi, W - 5 mi, Th - 1 Hour
Bike Ride, F - 4 mi, Sa - 4 mi = 23 miles
Doesn't seem like much, but you want to build up your running and prepare
yourself for the season. Also do running drills at least 3 times per week:
high knees, butt kicks, bounds, lunges, stride outs, etc.