DETERMINING A STARTING POINT FOR YOUR FIRST WEEK OF SUMMER TRAINING

A couple of athletes asked for a suggestion on a "starting point" for summer training.  That is, how many miles should be run in week #1.  To clarify, the best way to make this determination is to take a look at what your "long run" capability is currently.  This can be illustrated in the following examples:

#1.  A track sprinter/mid-distance runner, who recently ran three miles as a "long training run" in practice would have a first week of :  4 days @ an average of 2.25 Miles PLUS 1 day @ 3 Miles for a total of 12 Miles.  You'll note the total is dictated by the long run which is approximately 25% of the total for the week.

#2.  Similarly, a T&F Distance runner who completed training runs up to 6 miles during the season just completed would have a first week of: 4 days @ an average of 4.5 Miles PLUS 1 day @ 6 Miles for a total 24 Miles.

The MAXIMUM mileage during the first week of summer training would be a total of 28 Miles and would break down this way: 4 days @ an average of 5 miles PLUS 1 day @ 8 Miles.  Anything longer than this at this point in your training would be counterproductive since we are looking for a slow buildup during the summer in order to reach a highly productive level of training (not a peak performance level) in early September.

Of course, I would expect some of you are not yet capable or running 3 miles.  Where do you start?  DO NOT go out on day #1 with the expectation of completing a 3 Mile run.  The quickest "turn off" to running is the pain one experiences when starting a training program.  You will experience some discomfort, even pain, during your first 7-10 days of training.  But if you progress slowly from a realistic starting point and follow your run with stretching and rest, you should have no problem.  Several years ago, when one of my children, an 8th grader at the time, decided to take up XC, I took her to the local high school track.  While I ran laps, she jogged a lap, walked a lap, jogged a lap, walked several laps, etc.  Day 2 she ran 2 consecutive laps, and improved, slowly, from there.  She finished next to last in her initial race in September, but she finished.  That is all we expect from our Novice runners.  Improvement will follow.  I guarantee it.  I've said it many times . . . there is an infinite number of "worst to first" stories out there!