Summer Mileage 2019 Beta
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Week #WorkoutPace2530354045
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1.1miles w/strideseasy23345
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1.2miles w/strideseasy45678
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1.3miles w/strideseasy23356
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1.4miles w/strideseasy34445
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1.5miles w/strideseasy23455
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1.6miles w/strideseasy34556
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1.7restrestrestrestrest
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2.1miles w/strideseasy45678
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2.2miles w/stridesmod22334
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2.3miles w/strideseasy23456
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2.4miles w/stridesmod22345
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2.5miles w/strideseasy34567
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2.6miles w/strideseasy33445
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2.7restrestrestrestrest
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3.1miles w/stridesmod23456
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3.2miles w/strideseasy56789
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3.3miles w/stridesmod23345
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3.41-x-1 tempotempo1-1-11-2-11-2-11-3-11-3-2
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3.5miles w/strideseasy22345
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3.6miles w/strideseasy23456
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3.7restrestrestrestrest
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4.1miles w/strideseasy678910
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4.2miles w/stridesmod23456
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4.3miles w/strideseasy34567
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4.41-x-1tempo1-1-11-2-11-2-21-3-11-4-1
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4.5miles w/strideseasy34567
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4.6fartlek runfartlek23456
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4.7restrestrestrestrest
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5.1miles w/strideseasy45678
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5.2progression runprog33445
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5.3miles w/strideseasy678910
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5.4miles w/stridestempo1-2-11-2-21-3-11-3-21-4-1
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5.5miles w/strideseasy23456
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5.6miles w/stridesmod23345
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5.7restrestrestrestrest
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6.1miles w/stridesmod23456
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6.2miles w/strideseasy678910
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6.3fartlek runfartlek34566
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6.4miles w/strideseasy34567
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6.51-x-1tempo1-2-11-3-11-3-21-4-11-4-2
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6.6miles w/strideseasy23456
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6.7restrestrestrestrest
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7.1miles w/strideseasy34567
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7.2progression runprog33456
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7.3miles w/strideseasy678910
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7.4sets of 2x4001600R2 sets2 sets3 sets3 sets4 sets
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7.5miles w/strideseasy45678
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7.6miles w/stridesmod34566
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7.7restrestrestrestrest
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8.1sets of 3x2001600R2 sets2 sets3 sets3 sets4 sets
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8.2miles w/strideseasy678910
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8.3fartlek runfartlek45667
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8.4miles w/strideseasy34567
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8.5progression runprog45667
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8.6miles w/stridestempo1-2-11-3-11-4-11-4-21-5-2
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8.7restrestrestrestrest
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9.1progression runprog45678
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9.2miles w/strideseasy56789
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9.3sets of 2x4001600R2 sets3 sets4 sets4 sets5 sets
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Columbus Running Company Camp: see their website
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First DCHS Practice: 8/1 @ 9:00 AM
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Do warmup drills before you run and static stretch after you run (30 sec. each)
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Progression run: increase the pace each mile
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Speed play run: Randomly vary the pace of each half mile or so
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Strides: 6 or 8 after run, ~40 m, barefoot if grass available, 1(2) easy, 1 medium, 2 hard, 1 medium, 1(2) easy
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400s and 200s at 1600 race pace, with 90 seconds between intervals and
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4 minutes between sets, 10-2 warm up, 12 minute cool down
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For 1-x-1 tempo run the first mile easy, then whatever your group has for
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distance at tempo (anaerobic threshold) pace then a mile easy
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