Summer Training
Week 9: August 6-12, 2023
Phase II, Week 4 (Aerobic base, increased intensity, ~75% full volume)
WEEK NOTES:
This is the final week of the summer program. The adjustment this week will be to take a step back in mileage for those that have been following the summer plan closely. This is meant to follow the "two weeks up; one week down" pattern that I believe is a good structure for building up in mileage. Hopefully this helps with lightening up the overall training load to help feel ready for the next uptick in volume and more formal training that we will have once we are back on the regular practice schedule.
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *8x100m strides
Group 1 = 6-7 miles
Group 2 = 6 miles
Group 3 = 5-6 miles
TUESDAY - Easy distance
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = 3 miles
WEDNESDAY - Easy distance, 6x ~:30 hills (80-85% effort)
Group 1 = 5-6 miles
Group 2 = 4-5 milesÂ
Group 3 = 3-4 miles
THURSDAY - Easy distance
Group 1 = 5-6 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
FRIDAY - Easy distance, *8x100m strides
Group 1 = 5-6 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
SATURDAY - Easy distance or Watertown Riverfest 5K or Hank Aaron State Trail 5K
Group 1 = 5-6 miles or OFF
Group 2 = 4-5 miles or OFF
Group 3 = 4-5 miles or OFF
TOTAL MILEAGE:
Group 1 = 24-31 miles (5-6 runs, 0-1 day off, 2 days of 8x100m strides, 1x hills)
Group 2 = 20-24 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1x hills)
Group 3 = 18-20 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1x hills)
Week 8: July 30 - August 5, 2023
Phase II, Week 3 (Aerobic base, increased intensity, ~90% full volume)
WEEK NOTES:
Only two weeks to go with summer training! Take the opportunity to gather with your teammates to get in some training as we get ready for the start of the season. If it has been difficult to get started, you have two weeks to get the hard part over with before we meet for daily practices. I would encourage you to once again make use of the mornings as much as possible to guard yourself from the heat. The alternative is always to wait into the evening when the temperatures begin to cool off and the humidity is a bit lower. I am really looking forward to seeing you all in person in the coming weeks!
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *8x100m strides, contact day #5
Group 1 = 6-8 miles
Group 2 = 5-6 miles
Group 3 = 5-6 miles
TUESDAY - Easy distance
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = 3-4 miles
WEDNESDAY - Level II Workout (10:00 easy warmup, 6x :30/:30 pickups, 10:00 easy, 6x :30/:30 pickups, 10:00 cooldown)
Group 1 = 5-6 miles
Group 2 = 4-5 milesÂ
Group 3 = 3-4 miles
THURSDAY - Easy distance
Group 1 = 5-7 miles
Group 2 = 4-5 miles
Group 3 = 4-5 miles
FRIDAY - Easy distance, *8x100m strides
Group 1 = 5-6 miles
Group 2 = 4-5 miles
Group 3 = 4-5 miles
SATURDAY - Easy distance
Group 1 = 5-6 miles or OFF
Group 2 = 4-5 miles or OFF
Group 3 = 4-5 miles or OFF
TOTAL MILEAGE:
Group 1 = 31-42 miles (6-7 runs, 0-1 day off, 2 days of 8x100m strides, 1 Level II Workout)
Group 2 = 25-31 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1 Level II Workout)
Group 3 = 22-25 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1 Level II Workout)
Week 7: July 23-29, 2023
Phase II, Week 2 (Aerobic base, increased intensity, ~85% full volume)
WEEK NOTES:
Three weeks to go of summer training before the beginning of the season! This week, the suggested plan calls for a slight uptick in volume along with a shift in the intensity to include both strides as well as a quality workout. Be careful with the heat this week...do not force the issue if the weather makes it too difficult to complete the run without expending too much energy. The goal of summer training is always to be making progress and definitely not to drain the tank.
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *6-8x100m strides, contact day #3
Group 1 = 7-8 miles
Group 2 = 5-6 miles
Group 3 = 5-6 miles
TUESDAY - Easy distance
Group 1 = 4-5 miles
Group 2 = 3-4 miles
Group 3 = 3-4 miles
WEDNESDAY - Level II Workout (Tempo Run - 10:00-15:00 easy warmup, then 2-3 miles of running at ~1:00 per mile faster than your E/L pace (e.g. E/L pace of 7:45 would run 3 miles at 6:45 pace)
Group 1 = 5-6 miles
Group 2 = 4-5 milesÂ
Group 3 = 3-4 miles
THURSDAY - Easy distance or OFF or Movin' Shoes Full Moon 5K
Group 1 = 6-7 miles
Group 2 = 4-5 miles
Group 3 = 4-5 miles
FRIDAY - Easy distance, *8x100m strides, contact day #4
Group 1 = 6 miles
Group 2 = 5 miles
Group 3 = 5 miles
SATURDAY - Easy distance
Group 1 = 5-6 miles or OFF
Group 2 = 4-5 miles or OFF
Group 3 = 4-5 miles or OFF
TOTAL MILEAGE:
Group 1 = 29-38 miles (6 runs, 1 day off, 2 days of 8x100m strides, 1 Level II Workout)
Group 2 = 24-29 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1 Level II Workout)
Group 3 = 20-24 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1 Level II Workout)
Week 6: July 16-22, 2023
Phase II, Week 1 (Aerobic base, increased intensity, ~70% full volume)
WEEK NOTES:
This week will be a slight "down" week as far as mileage compared to the targets from the last two weeks. If you are just getting going into regular running again (such as if you were on the band trip), use this week as a week to get back into the rhythm of 5-6 days, but keep the volume manageable. The weather is looking great for running this week and we have two contact days (Monday and Friday from 5:00-7:00 p.m.).
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *6-8x100m strides, contact day #1
Group 1 = 6 miles
Group 2 = 5 miles
Group 3 = 4-5 miles
TUESDAY - Easy distance
Group 1 = 3-4 miles
Group 2 = 3 miles
Group 3 = 3 miles
WEDNESDAY - Level II Workout (10:00 easy warmup, 8-10x 1:00 hard, 1:00 easy, 10:00 cooldown)
Group 1 = 6 miles
Group 2 = 4-5 milesÂ
Group 3 = 4 miles
THURSDAY - Easy distance or OFF
Group 1 = 5 miles
Group 2 = 4-5 miles
Group 3 = 3 miles
FRIDAY - Easy distance, *8x100m strides, contact day #2
Group 1 = 4 miles
Group 2 = 4 miles
Group 3 = 3 miles
SATURDAY - Easy distance
Group 1 = 4-5 miles or OFF
Group 2 = 4 miles or OFF
Group 3 = 3-4 miles or OFF
TOTAL MILEAGE:
Group 1 = 22-30 miles (5-6 runs, 1-2 day off, 2 days of 8x100m strides, 1 Level II Workout)
Group 2 = 18-22 miles (5-6 runs, 1-2 days off, 2 days of 8x100m strides, 1 Level II Workout)
Group 3 = 15-18 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1 Level II Workout)
Week 5: July 9-15, 2023
Phase I, Week 5 (Aerobic base, increased intensity, ~80% full volume)
WEEK NOTES:
Another week of building up aerobic base. This week should see a slight climb in total mileage while maintaining the number of days for strides (2) with ideally one "Level 1" workout included in the week. There are a few warm days in the forecast for the week. See if those are runs that can be done in the morning or the evening.
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *8x100m strides
Group 1 = 6-7 miles
Group 2 = 5-6 miles
Group 3 = 5-6 miles
TUESDAY - Easy distance
Group 1 = 3-5 miles
Group 2 = 3 miles
Group 3 = 3 miles
WEDNESDAY - Easy distance, 6x ~:30 hill sprints (80-85% effort)
Group 1 = 6 miles
Group 2 = 4 milesÂ
Group 3 = 4 miles
THURSDAY - Easy distance or OFF
Group 1 = 5-7 miles
Group 2 = 4-5 miles
Group 3 = 3 miles
FRIDAY - Easy distance, *8x100m strides
Group 1 = 4 miles
Group 2 = 4 miles
Group 3 = 3 miles
SATURDAY - Easy distance
Group 1 = 5-6 miles
Group 2 = 4 miles or OFF
Group 3 = 3-4 miles or OFF
TOTAL MILEAGE:
Group 1 = 26-36 miles (6 runs, 1 day off, 2 days of 8x100m strides, 1 day of hill sprints)
Group 2 = 21-26 miles (5-6 runs, 1-2 days off, 2 days of 8x100m strides, 1 day of hill sprints)
Group 3 = 16-21 miles (5 runs, 2 days off, 2 days of 8x100m strides, 1 day of hill sprints)
Week 4: July 2-8, 2023
Phase I, Week 4 (Aerobic base, increased intensity, ~70% full volume)
WEEK NOTES:
We have what will likely be a very busy week with Fourth of July plans, the Lakeside summer band trip going all the way through July 14, and many other things that help make summer as exciting as it is. Hopefully we are past the worst of the air quality issues, but continue to make adjustments as needed should there be concerns about health.
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *8x100m strides
Group 1 = 6-7 miles
Group 2 = 5 miles
Group 3 = 4-5 miles
TUESDAY - Easy distance OR area race (e.g. Firecracker Four in Hales Corners)
Group 1 = 4 miles
Group 2 = 3 miles
Group 3 = 3 miles
WEDNESDAY - Level I Workout (10:00-15:00 easy warmup, 5x 1:00 hard/2:00 easy, 10:00-15:00 easy cooldown) if no race
Group 1 = 5-6 miles
Group 2 = 4-5 milesÂ
Group 3 = 3 miles
THURSDAY - Easy distance or OFF
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3 miles
FRIDAY - Easy distance, *8x100m strides
Group 1 = 4 miles
Group 2 = 4 miles
Group 3 = 3 miles
SATURDAY - Easy distance
Group 1 = 5 miles
Group 2 = 4 miles or OFF
Group 3 = 3-4 miles or OFF
TOTAL MILEAGE:
Group 1 = 23-31 miles (5-6 runs, 1-2 days off, 2 days of 8x100m strides)
Group 2 = 18-23 miles (5 runs, 2 days off, 2 days of 8x100m strides)
Group 3 = 15-18 miles (5 runs, 2 days off, 2 days of 8x100m strides)
Week 3: June 25 - July 1, 2023
Phase I, Week 3 (Aerobic base, increased intensity, ~55% full volume)
WEEK NOTES:
A little bit of relief is on the way with the weather this week as well as the total volume for this week. I like to structure the weeks as "two up, one down" during the summer to allow for a bit of recovery as we add more volume and intensity into the schedule. Lots of days in the mid to upper-70s this week, which means that temperatures should be much more comfortable for getting in some training. With the vacation season in full swing, be sure to make your training a priority as well. It will pay off in a major way come August.
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *8x100m strides
Group 1 = 6 miles
Group 2 = 5 miles
Group 3 = 4-5 miles
TUESDAY - Easy distance
Group 1 = 4 miles
Group 2 = 3 miles
Group 3 = 3 miles
WEDNESDAY - Easy recovery run or OFF
Group 1 = 4-5 miles
Group 2 = 3 miles or OFF
Group 3 = OFF
THURSDAY - Level I Workout (10:00-15:00 easy warmup, 8-10x :30 hard, :30 easy, 10:00-15:00 easy cooldown)
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3 miles
FRIDAY - Easy distance, *8x100m strides
Group 1 = 5 miles
Group 2 = 4 miles
Group 3 = 3 miles
SATURDAY - Easy distance/make-up day or OFF
Group 1 = 4-5 miles or OFF
Group 2 = 4 miles or OFF
Group 3 = 3-4 miles or OFF
TOTAL MILEAGE:
Group 1 = 19-25 miles (5 runs, 2 days off, 2 days of 8x100m strides)
Group 2 = 15-19 miles (4-5 runs, 2-3 days off, 2 days of 8x100m strides)
Group 3 = 13-15 miles (4 runs, 3 days off, 2 days of 8x100m strides)
Week 2: June 18-24, 2023
Phase I, Week 2 (Aerobic base, ~60% full volume)
WEEK NOTES:
The weather heats up this week! Do your best to get your runs in either in the morning when it is coolest or in the evenings as the schedule allows. Check this VDOT chart with training intensities broken down for you to help get a starting point based off of your current fitness.
SUNDAY - OFF
MONDAY - Longer run at steady E/L effort, *8x100m strides
Group 1 = 6-7 miles
Group 2 = 5-6 miles
Group 3 = 5 miles
TUESDAY - Easy distance
Group 1 = 4 miles
Group 2 = 4 miles
Group 3 = 3-4 miles
WEDNESDAY - Easy recovery run or OFF
Group 1 = 4-5 miles
Group 2 = 4 miles or OFF
Group 3 = OFF
THURSDAY - Easy distance
Group 1 = 5 miles
Group 2 = 3-4 miles
Group 3 = 3 miles
FRIDAY - Easy distance, *8x100m strides
Group 1 = 5-6 miles
Group 2 = 4-5 miles
Group 3 = 4 miles
SATURDAY - Easy distance/make-up day or OFF
Group 1 = 4-5 miles or OFF
Group 2 = 4-5 miles or OFF
Group 3 = 3-4 miles or OFF
TOTAL MILEAGE:
Group 1 = 23-27 miles (5 runs, 2 days off, 2 days of 8x100m strides)
Group 2 = 16-23 miles (4-5 runs, 2-3 days off, 2 days of 8x100m strides)
Group 3 = 15-16 miles (4 runs, 3 days off, 2 days of 8x100m strides)