Summer Training
The charts below cover 12 weeks. Thus, in order to follow an entire chart, you would have to start training in the middle of June. The first thing to do is to read the charts and the comments beside them. Determine which chart makes the most sense for you and your current running ability. If you must start later than the middle of June, be sensible. Don't start in the middle of a chart unless you are sure that you are in condition to do so. Otherwise, you may cause more harm than good by getting yourself injured. Also, do not try to skip weeks. Be patient. Stick to the chart. Save the tough stuff for pre-season training camp in August.
To avoid boredom and to make sure you exercise different muscles each workout, vary types of terrain. The soft stuff (grass and dirt) is much easier on your body. Start with the soft stuff and stretch before and after you run.
If you start experiencing pain, make sure that your form is effective. Run with deep belly breaths.
When you feel that your muscles are loose, run through wooded trails, run hills and run on roads. In terms of types of workouts, 90% of what you do should be LSD (long, slow distance). Every once in a while try some Fartlek (alternate fast and slow) or finish a workout with a 100 or 200 meter sprint. You can also do some Strides after a long workout. Just be careful. Focus on building a base for the pre-season practice.
The point of summer training is to prepare for the preseason. If you are ready for Western Mass in August, you'll be burnt out in November. Again, use common sense and be patient. If you have questions, email me.
Questions, Comments or Suggestions
Beginners:
If you have never run before, start at the E.L.H.S. track. Run laps around the track at a pace comfortable enough for you to talk with someone while you run. When you run out of breath, walk until you get your breath back and then run some more. Continue in this fashion until you can run 10 continuous laps around the track daily for a period of at least a week. At that point, you can pick up at the beginning of the chart below.
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Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Don't worry about the quality or speed of your training. There
will be plenty of time to deal with those things as the season progresses.
Focus on getting your muscles loose and being able to run distance
at a comfortable pace. You won't be quite as sharp as the veteran runners
at the beginning of
the season, but you will be strong and ready to give your team and
yourself the kind of effort that will help you get better throughout the season.
Your goal is to develop as an athlete throughout the season and continue this
process throughout your running career. Running can be a lifetime activity, and you
can get better and better for years if you start out carefully. Be patient. |
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Week 1 |
3 |
off |
3 |
off |
3 |
4 |
off |
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Week 2 |
3 |
off |
3 |
off |
3 |
4 |
off |
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Week 3 |
3 |
off |
4 |
off |
3 |
4 |
off |
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Week 4 |
4 |
off |
4 |
off |
4 |
5 |
off |
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Week 5 |
4 |
off |
4 |
off |
4 |
5 |
off |
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Week 6 |
4 |
off |
4 |
off |
4 |
5 |
off |
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Week 7 |
3 |
off |
3 |
off |
3 |
4 |
off |
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Week 8 |
4 |
off |
4 |
off |
4 |
5 |
3 |
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Week 9 |
4 |
off |
4 |
off |
4 |
5 |
3 |
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Week 10 |
3 |
4 |
off |
4 |
3 |
5 |
3 |
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Week 11 |
3 |
4 |
off |
4 |
3 |
5 |
3 |
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Week 12 |
3 |
4 |
off |
4 |
3 |
5 |
3 |
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Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Mileage should be steady and at conversational pace--you are
building your aerobic system, not your anaerobic system. Do this
phase on trails as much as possible, and go over hilly terrain two or three
times per week. Run with teammates if it is possible, or find other groups to
join. Do not race workouts. You are preparing to get ready. The real
getting ready starts when you join the team for structured training. Be
patient--good things take time, and there is no substitute for a good base. |
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Week 1 |
4 |
5 |
off |
5 |
4 |
6 |
off |
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Week 2 |
4 |
5 |
off |
5 |
4 |
7 |
off |
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Week 3 |
4 |
5 |
off |
5 |
4 |
7 |
off |
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Week 4 |
4 |
6 |
off |
6 |
4 |
8 |
off |
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Week 5 |
5 |
7 |
off |
7 |
5 |
9 |
off |
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Week 6 |
5 |
7 |
off |
7 |
5 |
9 |
off |
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Week 7 |
5 |
7 |
4 |
7 |
5 |
9 |
off |
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Week 8 |
5 |
7 |
4 |
7 |
5 |
9 |
off |
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Week 9 |
5 |
7 |
5 |
7 |
5 |
10 |
off |
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Week 10 |
5 |
7 |
6 |
7 |
5 |
10 |
off |
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Week 11 |
5 |
7 |
6 |
8 |
5 |
10 |
off |
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Week 12 |
5 |
7 |
off |
8 |
5 |
9 |
off |
Advanced:
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Mon |
Tues |
Wed |
Thurs |
Fri |
Sat |
Sun |
Running should be done at conversational pace. If you feel tired as you warm-up, go easier. Do not run hard at all during the first few weeks. Beginning week seven you can run harder--in the 80% range (This means you can still carry on a conversation but you won't be wanting any long answers.) once or twice a week. When you are doing this final phase, make sure that the days that are supposed to be easy are truly easy. A heart monitor can help considerably during this phase. Hill Workouts: Warm up for 2-3 miles. The workout should be on a medium grade hill. Be able to run with good form, focusing on stride and staying relaxed. Do 8-10 repetitions of 2 - 3 minutes @ about 80-85% effort, jogging down. Do not try to race these workouts! Concentrate on form and fluidity. See yourself as a strong, fluid, powerful runner. After the hill workout, do about a 2 mile cool-down. |
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Week 1 |
5 |
7 |
off |
7 |
5 |
9 |
off |
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Week 2 |
5 |
7 |
5 |
7 |
5 |
9 |
off |
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Week 3 |
5 |
7 |
6 |
7 |
5 |
10 |
off |
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Week 4 |
5 |
7 |
6 |
7 |
6 |
10 |
off |
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Week 5 |
6 |
8 |
6 |
8 |
6 |
10 |
off |
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Week 6 |
5 |
7 |
off |
8 |
5 |
10 |
off |
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Week 7 |
6 |
9 |
6 |
9 |
6 |
10 |
off |
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Week 8 |
6 |
9 |
6 |
9 |
6 |
11 |
off |
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Week 9 |
6 |
9 |
hills |
9 |
6 |
11 |
off |
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Week 10 |
6 |
10 |
hills |
10 |
6 |
12 |
off |
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Week 11 |
6 |
9 |
hills |
9 |
6 |
11 |
off |
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Week 12 |
5 |
8 |
off |
8 |
5 |
10 |
off |