SUMMER Training Plan

The most beneficial thing you can do for your next cross country season is run over the summer.  Below you will find 4 levels of training that allow new and experienced runners to have something to guide them through training solo.  Each level has various types of runs that should be completed during the each week.  The hard day workouts should be chosen from the list below:

Hard Day Workouts

Progressive Run (start at a moderate pace and continue to get faster each mile)

Fartlek (run hard for 1 minute then easy for 1 minute.  repeat 10-15 times)

Repeats/Intervals (run a distance between 1 mile to half a mile, rest 2 to 3 minutes.  repeat 3 to 6 times depending on distance ran)

Weekly Training Schedule

Level 1 (has been running less than 3 days per week during the months of April and May)

• 3 times a week for 30 minutes  

Level 2 (has been running a bit during April and May and ready to increase from Level 1)

• 1 long run of at least an hour 

• 2 other runs of 45 minutes (easy runs)

• 1 hard day workouts 

• (total 4 days of running)

Level 3

• 1 long run of 1 hour to 1.25 hours 

• 2 other runs of 45 minutes (easy runs)

• 2 hard day workouts 

• (total 5 days of running)

Level 4 

• 1 long run of 1.25 hours to 1.5 hours 

• 3 other runs of 45 minutes (easy runs)

• 2 hard day workouts 

• (total 6 days of running)

Your goal for the summer is to increase your weekly mileage.  During this time increase the amount you run each week slowly. No more than 10-15% each week.  (example: if you start at 20 miles during the first week, the next week should be no more then 22-23 miles)  You can run these miles as easy as you need to!  You are building your aerobic base for the season as well as other physical benefits that will help you as the season kicks into high gear!

Don't forget to post your runs on Strava.com to be eligible for the summer mileage t-shirt.  Details here.