Sample 2019 Summer Training Schedules
 Share
The version of the browser you are using is no longer supported. Please upgrade to a supported browser.Dismiss

View only
 
ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
WEEK80-85 miMONDAYTUESDAYWEDNESDAYTHURSDAYFRIDAYSATURDAYSUNDAYGoal Weekly MileageWORKOUT 1
SHORT DOUBLE WORKOUT - workout in AM...easy in PM
2
1June 3-945 minutes + 4 x 20 sec. strides 50 minutes + Planks (Pre/Post run)AM: 45 minutes / PM: 30 minutes50 minutes + Donkey Kicks45 minutes + 4 x 20 sec. strides80 minute long run - Prog (first 30 easy/middle 30 (6:30-45)/last 15 (6:00-15)50 minutes + Core55-58WU 10-15 minutes + 10 x 1 minute on/off (on = 10k pace) + CD 10-15 minutes
3
miles67107711755
4
2June 10-1650 minutes + 4 x 20 sec. strides60 Minutes Workout AM: 30 minutes / PM: 30 minutes + Planks XT # 1: Choose a 60 minute XT workoutAM: 45 minutes / PM: 30 minutes + Donkey Kicks75 mintue Easy long run (start@7:30-45 finish@6:45-7:00)50 minutes + Core59-63Treadmill hilly run: Warm-up easy for 15 minutes, then set your treadmill to 7:00-15 pace and 4 % incline. Run continuously for 30 minutes, increasing the incline on the treadmill 1 % every 5 minutes. Cool down for 15 minutesWU 1.5 mi. Drills, strides. 8 x 10s hill sprints (walk down) or 4 x 200m or 45s strides. Jog 3 min rest. CD to finish mileage.
5
miles78881210760
6
3June 17-2355 minutes + 4 x 20 sec. strides50 minutes + Planks (Pre/Post run)
AM: Workout 60 minutes/PM: 20 easy
50 minutes + Donkey Kicks60 minutes + 4 x 20 sec. strides90 minute Long run - SS: (first 30 minutes easy/middle 30 6:00-20 pace/last 30 easyXT # 2: Choose a 70-75 minute XT workout64-67WU 1.5 mi. 10 x 1 on/off (on + 10k pace ) + 10 x 15 seconds on/off (on = 1500 pace) CD to finish mileage.
7
miles871278121064
8
4June 24-3050 minutes + Planks (Pre/Post run)60 Minutes Workout AM: 45 minutes / PM: 30 minutes50 minutes + Donkey Kicks45 minutes + 4 x 20 sec. strides85 minute long run - Prog (first 30 easy/middle 30 (6:30-45)/last 15 (5:50-6:05)50 minutes + Core55-58Tempo Intervals: Warm-up easy for 15 minutes, 6 x 3 minutes on/2 minutes off (5:30-35 pace), Cool down 15)
9
miles67107712756
10
5July 1-755 minutes + 4 x 20 sec. strides70 Minutes Workout AM: 30 minutes / PM: 30 minutes + Planks XT # 3: Choose a 75-80 minute XT workoutAM: 45 minutes / PM: 30 minutes + Donkey Kicks95 minute Easy long run (start@7:30-45 finish@6:45-7:00)50 minutes + Core68-71Tempo Intervals: Warm-up easy for 15 minutes, 5 x 4 minutes on/2 minutes off (5:30-35 pace), Cool down 15) WU 2 mi. Drills, strides. 8 x 15s hill sprints (walk down) or 6 x 200m or 45s strides. Jog 3 min rest. CD to finish mileage.
11
miles8108101213768
12
6July 8-1455 minutes + 4 x 20 sec. strides50 minutes + Planks (Pre/Post run)
AM: Workout 60 minutes/PM: 20 easy
50 minutes + Donkey Kicks50 minutes + 4 x 20 sec. strides90 minute Long run - SS: (first 30 minutes easy/middle 30 6:00-20 pace/last 30 easyXT Workout # 4: Choose a 60 minute XT workout59-63Tempo Intervals: Warm-up easy for 15 minutes, 5 x 5 minutes on/2 minutes off (5:30-35 pace), Cool down 15)
13
miles871276121062
14
7July 15-2160 minutes + Planks (Pre/Post run)70 Minutes Workout AM: 45 minutes / PM: 30 minutes50 minutes + Donkey Kicks65 minutes + 4 x 20 sec. strides100 minute long run - Prog (first 40 easy/middle 30 (6:30-45)/last 20 (5:50-6:05)OFF (Move this day if you need to, but take a day off, you're working hard)75-78*CV intervals: Warm-up easy for 15 minutes, 5 x 3 minutes on/1 minute off (on = 5:20-25), Cool-down 15 minutes
15
miles810107814057
16
8July 22-2855 minutes + 4 x 20 sec. strides/PM: 3070 Minutes Workout / PM: 25AM: 30 minutes / PM: 30 minutes + Planks XT # 3: Choose a 75-80 minute XT workoutAM: 45 minutes / PM: 30 minutes + Donkey Kicks95 minute Easy long run (start@7:30-45 finish@6:45-7:00)50 minutes + Core75-78Tempo Intervals: Warm-up easy for 15 minutes, 4 x 6 minutes on/2 minutes off (5:30-35 pace), Cool down 15) WU 2 mi. Drills, strides. 8 x 20s hill sprints (walk down) or 8 x 200m or 45s strides. Jog 3 min rest. CD to finish mileage.
17
miles12138101213775
18
9July 29-Aug 4
AM: 55 minutes + 4 x 20 sec. strides / PM: 30 minutes
50 minutes + Planks (Pre/Post run)
AM: Workout 70 minutes/PM: 20 easy
50 minutes + Donkey Kicks75 minutes + 4 x 20 sec. strides110 minute Long run - SS: (first 40 minutes easy/middle 40 6:00-20 pace/last 30 easyXT Workout # 5: Choose a 75-80 minute XT workout79-83CV intervals: Warm-up easy for 15 minutes, 6 x 3 minutes on/1 minute off (on = 5:20-25), Cool-down 15 minutes
19
miles12714711161279
20
10Aug 5-1160 minutes + Planks (Pre/Post run)AM: 70 Minutes Workout / PM: 30 MinutesAM: 45 minutes / PM: 30 minutes50 minutes + Donkey Kicks75 minutes + 4 x 20 sec. strides115 minute long run - Prog (first 40 easy/middle 45 (6:30-45)/last 45 (5:50-6:05)OFF (Move this day if you need to, but take a day off, you're working hard)75-78*Tempo Intervals: Warm-up easy for 15 minutes, 4 x 7 minutes on/2 minutes off (5:30-35 pace), Cool down 15)
21
miles8141071016065
22
11Aug 12-1860 minutes + Planks (Pre/Post run)Back on campusOYOAM workout/PM easyMove-In Dayeasy long run71-74WU 2 mi. Drills, strides. 8 x 20s hill sprints (walk down) or 8 x 200m or 45s strides. Jog 3 min rest. CD to finish mileage.
23
miles8TBDTBDTBDTBDTBDTBD8
24
*short double - one run in the AM and the other in the PM...mileage for both runs should total the number given...EXAMPLE: two 3 mile runs for 6 mi day or two 4.5 mi runs for 9 mi day.
25
*strides preferably on grass, dirt, or a hill (100m or 20s). Please take allow for 60-90 seconds between strides.
*7 day/mpw average
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100
Loading...