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Phase TWO - 2024 Summer Running Plan
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July 29Time GageEasy Easy Hard Easy Long Run Day OFF! Mileage Totals
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12 min warm up - 1 mile all out - 10 min cool down 35 min E w/ 8 ST35 min E6x2 min H w/ 1 min Jog rest inbetween35 min E w/ 8 ST50 min 27-30
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12 min warm up - 1 mile all out - 10 min cool down
40 min E w/8 ST40 min E8x2 min H w/ 1 min jog rest in between40 min E w/8 ST60 min 33-40
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12 min warm up - 1 mile all out - 10 min cool down
45 min E w/8 ST45 min E5x4 min H w/3 min jog rest 45 min E w/8 ST65 min40-50
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Aug 5Threshold Easy Easy Hard Easy Long Run Day OFF! Mileage Totals
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20 min run @ T35 min E w/ 8 ST40 min E4x3 min H W/ min jog in between35 min E w/ 8 ST55 min30-35
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2x15min @ T W/2 min rest40 min E w/8 ST45 min E5x3 min H w/2 min jog between40 min E w/8 ST65 min 37-43
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8x6 min (T) w/ 1 min rest45 min E w/8 ST50 min E7x3 min H w/2 min jog between45 min E w/8 ST70 min45-55
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Aug 12Threshold Hard Easy Easy RepetitionLong Run Day OFF!
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Week one of Practice!!!! 8:30am - 10:00 am 50 min
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60 min
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65 min
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Aug 19Threshold Hard Easy Easy RepetitionLong Run Day OFF!
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Week Two!!! 3:30pm - 5:15pm50 min
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60 min
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65 min
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Aug 26Threshold Hard Easy Easy RepetitionLong Run Day OFF!
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Week Three!!! 3:30pm - 5:15pm 45 min
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55 min
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60 min
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