Summer Training Plan - Weeks 1-4

This is the program that most of you should follow.  It is centered on respected distance running coach Jack Daniel’s three weeks up and one week down mileage building approach.  Over the course of the 10 week program which takes you right into our pre-season practice sessions, our lower mileage kids will progress from 15 to 31 miles per week.  Our more experienced runners will finish as high as 45 Miles during the final week.  Obviously the plan is flexible, and each of you should consult with me if you are uncertain where you might fall within these guidelines.  The most important factor in this process is that you build gradually.  Determine a starting point and build from there following the program. Don’t be concerned with your pace during the first 4 weeks of training just get your miles in.  Start a routine and stick with it. Note – the June 21 start date offers an opportunity for even the best T&F athletes to take off a couple of recovery weeks before starting back up.  Those who have not been running or whose season ended earlier can use this time to evaluate his/her fitness level and establish a weekly mileage starting point.

Week #1    June 21 – June 27 (15-28 Miles)

Do one long run of just over 25% of your total planned mileage for this week.  Make the rest of your runs easy to moderate distance runs if you are just getting back to it.  Finish your distance runs with 4-6 x 60 Meter strides.  This will help stretch out the muscles shortened by the continuous long efforts and accelerate your recovery.  If you have a safe place to run strides on grass, this will help strengthen and stretch the muscles in your feet.  It is suggested that for this week you try to get all your mileage done in 5 running sessions, but no more than 6.  A day or two off is essential at this point in your training.  It will also give you an opportunity to get started on your strength development as well.  Don’t forget to stretch following each running session.

Week #2   June 28 – July 4 (18 – 31 Miles)

The cornerstone of your week, as always, will be your long run.  If possible, run on a soft surface such as trails.  Again, make your long run about 25% of your planned weekly total.  Include a 4 mile “fitness run check” this week.  Measure off a 4 mile route you can run from time to time over the course of the summer.  Use this same course any time you are asked to do a “fitness run check.”  These fitness runs are hard(er) efforts where you are running slightly harder than tempo pace and you are challenging yourself.  Don’t worry about this first one . . . just get one in.  We will be using these efforts as a measuring stick for your progress and at this point a baseline of your fitness.  If you run a 5K race anytime during the summer use it as a substitute for a “fitness run.”

  

Week #3   July 5 – July 11  (21 – 34 Miles)

This is the final week of a three week build up.  Next week we will drop the mileage a little to give your body a break and a chance to more fully recover and adapt.  When you are starting back up you can’t keep increasing your mileage every week without risking overuse injuries.  Hold your long run to that of last week.  In addition to your regular distance runs make one workout a hill session of 6-10 X 150-200 Meter Hill strides.  This workout should not be the day prior to or following your long run.  Hill workout recovery is a slow jog back down the hill.  When you hit the bottom of the hill, start right back up.  Make sure you warm up and cool down with a mile run at an easy pace.  Also, be reminded of the need to stretch after each session.  And don’t neglect your strength training.

Week # 4  July 12 – July 18 (15-28 Miles)

This week we back down to near first week levels.  Some of you may not want to do this but having an easy week every 4 weeks is the key to your health and your progress.  More is not always better!  Keep your long run the same as the last two weeks but take 2 days off this week.  Swim or bike and take this week off from the weight room.

A Sample stretching and weight training routine will follow soon.  For now, take the time to look over the plan.  Ask questions if you have them ( stevegeo@comcast.net  or stevegeo@post.harvard.edu .)  I know what each of you is capable of and I am happy to offer my thoughts.  FYI - I will be following the plan myself using the high end miles (I'm considerably older than you, run at a slower pace, and have about 75,000 miles on this chassis - most of you should probably NOT start here) so as an example in Week #1 I will be running 5 miles on 4 days with an 8 mile long run on another. Two days off from running.  Stretching following each run.  Weight training on two days.  Like you, I will be maintaining a log to keep a record of my training as well as other items such as the training conditions, my training route(s), the weather, and any other factors which may help me recognize the circumstances in which I perform best.