Beginning Runner Summer Workouts
Experienced Runner Summer Workouts
The following terms and times will be used to explain workouts:
Long Run: This is simply your longest run of the week. The training schedule will gradually increase your mileage to boost your endurance safely.
*You must try to get this run in every week!
Basic Speed (BS): These are short accelerations up to full speed, often called strides. Basic speed sessions are included to help you maintain your speed during this time (Daniels, 1998).
Lactate Threshold (LT): These workouts are designed to increase lactate threshold – the ability to sustain a faster pace without getting fatigued. LT pace is race pace.
Just Run!!
Don’t worry if you can’t meet all of the training goals.
“Starting Week” (15-21 miles)
“Build Up Week” (26-33 miles)
Mag 7 Workout
* This workout can be done on off days
Precede workout with at least 5 min. of easy running. Follow workout with at least 5 min. of easy running. Start with 1 time through the workout and work up to 3 times through the workout without stopping. There is no rest between the exercises. Do this workout on days that you do not lift weights or do it 3 times per week in place of weights.
“Basic Speed (BS) Week” (25-30 miles)
Stand with feet hip-width apart with arms at sides, stomach tucked in, and shoulders squared and upright. Step forward in lunge with right foot. Make sure right thigh is parallel to the ground and knee is directly above ankle. Return to standing position and repeat with left foot.
Lie on back with hands behind head and fingertips lightly touching but not interlocked. Curl up focusing on abs. Repeat for 1 minute
Begin as if you were in starting blocks with both hands on the ground in front of you. Keeping hand in place; switch leg positions with a hopping motion.
“Lactate Threshold (LT) Week” (34-40 miles)
Lie on you back with knees bent, both feet off the ground, hands behind head. With your right elbow twist your torso up and toward the outside of your left knee. Immediately move toward the other side- left elbow toward the outside of the right knee. Repeat for 1 minute.
Start in a standing position. Squat down and shoot legs into a push-up position. Do a push-up. Return to the squat position and stand up. Repeat.
Lie face down with hands under chin. Without pushing off with hands; raise shoulders, chest, head, and legs smoothly as far as you comfortably can. Keep neck in line with the rest of your spine. Hold for 4 sec. then lower self slowly. Repeat.
“40+ Mile Week” (40-46 miles)
Do standard push-ups. If you cannot do a standard push-up do these in the modified position with knees on the ground.
“Basic Speed (BS) II Week” (40-46 miles)
“Time Trial Week” (47-53 miles)
“Last Summer Training Week” (35-40 miles)