1. Print out a Summer Training log and set a mileage goal.
Summer Mileage Goals for 150 mi, 200 mi, 250 mi, 300 mi and 350mi:
Weekly Training Plan by Mileage Goals
Below are weekly workouts for each summer mileage goal. These are flexible!
2. Print out a Push up Challenge and set a push up goal.
3. Email me or text me your goals (tarah.koch@spps.org or 612-499-4472)
4. Start training and documenting!! 1/2 of mileage/pushups should be done by mid-July
5.Choose a goal wisely. If just starting running choose 150 mi goal or 200 mi goal, 250 mi goal if you have been active, only choose 300 or 350 if you have been running 15-20 miles or more a week already.
6. Captains practices will be organized by your captains. Check GroupME for messages. Email or text me for more information.
Weekly Mileage Goals for 150 mi, 200 mi, 250 mi, 300 mi and 350mi:
https://docs.google.com/spreadsheets/d/1lX2YPcT9cbIh-eq8dpmrJLjIka4h7UbLjkPrSgbFSaQ/edit?usp=sharing
Key things to remember:
1. Take a day of rest OR cross train (bike, skate, ski, swim, etc.)
2. No more than two days off in a row
3. Don't do workouts back to back--take an easy day or day of rest between
4. Listen to your body-- if something hurts, rest and ice
5. Email me with any questions at tarah.koch@spps.org
Summer Training Plan Key:
Easy: Conversation Pace
VO2 max--full effort/race pace
Threshold: Race Pace per mile plus 40 seconds (comfortably hard) . (Use previous 5k if possible or the mile time from )
Example: If I ran a 21:35 5K, it is 6:56 per mile, so my threshold mile pace would be 7:36 approximately, if I was doing an 800, my 800 pace would be 3:45, my 400 pace would be 1:52.
Critical Velocity: Best Race Pace per mile plus 20 seconds . (Previous 5K pace if possible)
Example: 5K time is 21:35, 6:56 per mile, so my critical velocity pace would be 7:16 per mile approximately, etc. You can use the link to the pace calculator above to help you figure these out.
WU: Warm up
CD: Cool down
LSD: Long Slow Distance