Summer Training

30, 35, or 40 miles/week

Keys to Success:

Be consistent!! This is most important if you hope to translate your efforts into seasonal success. You can’t have two good weeks and two weeks of hardly any running if you want to get the benefit.

Be honest with yourself and plan your runs when you know you have the best chance of getting them in (ie. If you are a morning person then this is the best time of the day in the summer because of weather concerns).

The only really hard running you need to do is couple of days/week you can go at 83% effort or maybe a fartlek run occasionally, but mostly just get in your running and be consistent.

You will be amazed at how much of a difference this makes in your ability to race at a whole new level in the fall.

You have the makings of a good team and everyone getting in some summer running will make all the difference.

Follow this schedule to begin your running.

First two weeks cut all miles in half.

Week #3 will be done at ¾ of the miles

Week #4 you will be at full miles

You can move these days around to best fit your schedule or follow this to a tee. Just be sure to not back up the bigger mileage days back to back. Any questions – email me at davrit@comcast.net 

30 Miles                                         35 Miles                                         40 Miles

M- 4 miles easy                             4 miles ez                                         4 miles ez

Tu. 6 miles @ 80%                        6 miles @ 80%                                6 miles @ 80%

Wed. Day off!                               Day off!                                           5 miles ez

Th. 4 miles ez                               6 miles ez                                         7 miles ez

Fri. 6 miles @ 80%                      6 miles @ 80%                                 6 miles @ 80%

Sat. 3 miles ez                              5 miles ez                                          4 miles ez

Sun. 7 miles ez                            8 miles ez                                           8 miles ez