Summer Training

THE TYPICAL WEEK

Even though a day (M-W-F) may be hard, only one of the workouts completed during that day need be all that difficult. The best way to look at a typical training week is to use the USATF Level II Decathlon Training Schedule, modified for 11 workouts per week. This allows the maximum mileage benefit with the least injury potential. Look at the following typical week:

Monday AM	Hard Run 4-6 miles Normally our Girl's Run with the Coaches or Boy's on their own.
Monday PM	Easy 3-4 miles
Tuesday AM	Easy 4-5 miles
Tuesday PM	Easy 3-4 miles
Wednesday AM	Hard Run 4-6 miles Normally our Boy's Run with the Coaches or Girl's on their own.
Wednesday PM	Easy 3 miles "Run Under The Stars" @ 9:00PM at school in the stadium.
Thursday AM	Easy 4-5 miles
Thursday PM	Easy 3-4 miles
Friday AM	Hard Run 5-7 miles Alta Run for all the team.
Friday PM	Easy 3-4 miles
Saturday	Medium 5-7 miles
Sunday	Rest

Notice how this schedule allows the runner to have a maximum of 55 miles, or a minimum of 41 miles yet still maintains the hard-easy philosophy which allows for rest, recovery, and training benefit. Those athletes who need to get more miles in due to their level of experience may want to add a few more miles to several runs, or add a second cool down run later on a Saturday afternoon.

Many athletes will look at the schedule above and wonder "Where are the long runs?" For our use, runs of 7-8 miles should be considered long by most athletes. The critical factor in running a competitive 5000 is speed, and the M-W-F hard runs should never be taken lightly at the expense of a long, slow run. Training long and slow produces the same type of a runner. . .remember. . .you race like you train !!!

Newer athletes should add the easy 2nd workouts each day as they feel their bodies can handle it. All athletes should be able to handle 25 miles per week even at the start as long as they are resting well and running in good shoes. Plan on increasing your miles about 5-7% per week until you hit a maximum of about 40 if you are a new runner. Our girls may want to adjust the starting mileage by a factor of 85%. So, your mileage totals (for boys) should go:

Week 1:	25 miles	Week 5:	36 miles
Week 2:	27 miles	Week 6:	39 miles
Week 3:	30 miles	Week 7:	41 miles
Week 4:	33 miles	Week 8:	43 miles

Again, girls should do 85% of these runs if they feel they are a little too strenuous. As a new athlete, evaluate how you feel after each week and remain at a week for as long as it takes for you to feel good.

Our established athletes, having completed a track season of distance running and 1 full year of macrocycles, would begin at a slightly higher weekly mileage and progress slightly more rapidly. Their mileage totals (for girls. . .boys modify by adding 15%) should go:

Week 1:	30 miles	Week 5:	47 miles
Week 2:	34 miles	Week 6:	50 miles
Week 3:	39 miles	Week 7:	50 miles
Week 4:	43 miles	Week 8:	50 miles

Our team has a goal of reaching "750", a number that has arisen from the boys hitting 750 miles over a normal 12-13 week summer. We realize that many new runners will have difficulties in reaching these fairly lofty goals, so we have accommodated them with the following breakdowns. Look at these tables and see that miles accumulate easily, and consistency is key. Our team runs alone will be fun and building experiences.

Our thoughts as coaches have been to adjust for age, experience, and the number of weeks, hence, the goals for the summer will be:

1st year Girls	420	No experience at all. Average 30MPW for 14 weeks.
1st year Boys	490	No experience at all. Average 35MPW for 14 weeks.
2nd year Girls	588	1 year experience. Average 42MPW for 14 weeks.
2nd year Boys	700	1 year experience. Average 50MPW for 14 weeks.
Varsity Girls	644+	Expecting to compete for a varsity slot. Average 46MPW for 14 weeks.
Varsity Boys	812+	Expecting to compete for a varsity slot. Average 58MPW for 14 weeks.

These will be the totals each group needs to get in order to receive their "750" shirts.

So, how does all this add up for a standard week for newer runners? Try:

Monday AM	Hard Run	Boys with coaches. Girls as a team.	Girls=4-5 Boys=4-6
Monday PM	Optional		Girls=2 Boys=3
Tuesday AM	Easy Run		Girls=3-4 Boys=3-4
Tuesday PM	Optional		Girls=2 Boys=3
Wednesday AM	Hard Run	Girls with coaches. Boys as a team.	Girls=4-5 Boys=4-6
Wednesday PM	Easy Run	Wednesday Night Run at School.	Girls=3 Boys=3
Thursday AM	Easy Run		Girls=3-4 Boys=4-5
Thursday PM	Optional		Girls=2 Boys=3
Friday AM	Hard Run	Alta Run for entire team.	Girls=5 Boys=6.2
Saturday AM	Medium Run		Girls=3-4 Boys=3-5

Still. . .if this is too much for you, let Coach Arb know! We will personalize so you can improve and still compete effectively!

What about our experienced runners? Try:

Monday AM	Hard Run	Boys with coaches. Girls as a team.	Girls=5-6 Boys=6-7
Monday PM	Easy Run		Girls=3 Boys=4
Tuesday AM	Easy Run		Girls=4-5 Boys=5-6
Tuesday PM	Easy Run		Girls=3 Boys=4
Wednesday AM	Hard Run	Girls with coaches. Boys as a team.	Girls=5-6 Boys=6-7
Wednesday PM	Easy Run	Wednesday Night Run at School.	Girls=3 Boys=3
Thursday AM	Easy Run		Girls=4-5 Boys=5-6
Thursday PM	Easy Run		Girls=3 Boys=4
Friday AM	Hard Run	Alta Run for entire team.	Girls=5 Boys=6.2
Friday PM	Easy Run		Girls=2-3 Boys=3
Saturday AM	Medium Run		Girls=4-6 Boys=5-7
Saturday PM	Optional		Girls=2-3 Boys=3-4

SUPPLEMENTAL TRAINING

THE BEST OF THE REST

THE BASICS