2017 Summer Training Plan
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KEY: Miles/Pace; w/% miles pace (included); Mins, Mins @ Pace (add on); AYF = As You Feel; AxBmile (distance[s]) = repeats (consistency); Workout, Second part of workout, third part of workout, etc.
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Mileage volume
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L1L2L3L4L5DateSundayMondayTuesdayWednesday
Thursday
Friday
Saturday
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30374555655/28/2017EasyEasyEasyEasyEasyEasyEasy
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32374757676/4/2017Long Run (25% of weekly mileage)EasyEasyEasyEasyEasy
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34405060706/11/2017EasyEasyEasyEasyEasy
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36435363736/18/2017EasyEasyEasyEasy
Easy, 4x10sec hill sprints
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39445464746/25/2017Easy
Easy, 4x10sec hill sprints
EasyEasy
Easy, 6x10sec hill sprints
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40465666767/2/2017Easy
Easy, 4x10sec hill sprints
EasyEasyEasy
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40485868787/9/2017EasyEasy
50% easy, 50% med-steady
EasyEasy
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40506070807/16/2017Easy
50% easy, 50% med-steady
EasyEasy50min prog run
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40506070807/23/2017Easy
50% easy, 50% med-steady
Easy, 6x10sec hill sprints
Easy6-8x 1/4 Fartlek
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40506070807/30/2017Easy6-8x1/4 Fartlek
50% easy, 50% med-steady
Easy, 6x10sec hill sprints
Short Easy, 20min AT
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40506070808/6/2017EasyEasyMedium-Steady (15% of weekly mileage)Easy
55min Progression Run
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40506070808/13/2017EasyEasy, 6x10sec Hill SprintsEasy6-8x 2/4 Fartlek
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43506070808/20/2017
50% easy, 50% med-steady
Easy, 6x10sec Hill Sprints
Easy
8k AT/tempo, shorter easy
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45556272828/27/201725min, 3-4x1miEasyEasy10mi Hard Effort
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45556272829/3/2017
6-8x 2/4 Fartlek
EasyEasy
3x2mi w/4:30min rest
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Color Key
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SummerSteadily ascend to full mileage volume; no real workouts or intervalsDominantly Aerobic
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Workouts with full rest (e.g. 1min on, 4min off fartlek) begin as well as medium length, steady effort runs
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SeasonWhere it gets heavy: this phase formally starts our season with with longer intervals (e.g. mile repeats) and long, harder aerobic runs (e.g. 10mi hard)
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Truly anaerobic workouts begin such as mile repeats with short rest and 800m repeats; weekly mileage begins to drop ~10-20%Dominantly Anaerobic
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Raw speed is refined in this last stage where even shorter length intervals are run fast as we further taper in preparation for our final race(s) of the season
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Phase Training: Summer consists of Phase 1 and Phase 2 training. Every week from here on is set up to allow for peak performance at Nationals in Michigan on November 11. Phase 1 (Early Summer Training) is the most important phase for those looking to be competitve during the fall. Get the mileage up to be able to get more out of workouts in the later phases without too much strain in handling the distance factor of workouts.
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