UPDATED SUMMER TRAINING SCHEDULE - FIRST 9 WEEKS

The first 9 weeks of the summer training plan are shown below.  It is important to start at the beginning.  If you have not begun training, you begin with week 1 and continue, in sequence.  You WILL risk injury if you do too much, too soon.  You'll note 3 options on running days.  Monday of Week 1 for example shows 1, 2 or 4 miles.  These distances correspond to Novice, Intermediate, or Experienced runners.  Novice distance is for athletes new to Cross Country.  Intermediate is for those with 1-2 years experience.  Experienced runners have 2 or more years of running experience.  Ideally, everybody should be able to complete a 5K following Week 5 of the training.  You will note Weeks 5 and 6 are the same.  For the stronger runners it gives you a little mid-summer break from a mileage increase.  Don't worry, you'll increase each week in the weeks that follow.  For you less experienced runners these two weeks provide you with the opportunity to "catch up" gradually.

Week 1 and 2

MON   1, 2, 4 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
TUE     2, 4, 6 Mile Run.  Easy Pace
WED   1.7, 3.4, 5 Mile Run.  Easy Pace
THU    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)
FRI      1, 2, 4 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
SAT     2.6, 5.3, 8 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)

Week 3

MON   1, 2, 4 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
TUE     2.25, 4.5, 7 Mile Run.  Easy Pace
WED   1.7, 3.4, 5 Mile Run.  Easy Pace
THU    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)
FRI      1.7, 3.4, 5 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 sec breaks within run
SAT     3, 6, 9 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)

Week 4 (Max 34 Miles)

MON   1, 2, 4 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
TUE     2.25, 4.5, 7 Mile Run.  Easy Pace
WED   1.7, 3.4, 5 Mile Run.  Easy Pace
THU    1.7, 3.4, 5 Mile Run.  Easy Pace
FRI     1, 2, 4 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
SAT     3, 6, 9 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)

Week 5 and 6 (Max 37)

MON   1.7, 2.25, 5 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks            PLUS 3 consecutive tempo minutes within run
TUE     1.7, 2.25, 5 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks            PLUS 3 consecutive tempo minutes within run  (same as Monday)
WED   2,  4,  8 Mile Run.  Easy Pace
THU    1.7,  3.4,  5 Mile Run.  Easy Pace
FRI      1.7,  3.4,  5 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
SAT     3,  6,  9 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)

Week 7 (Max 40)

MON   2, 4, 6 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks            PLUS 3 consecutive tempo minutes within run
TUE     1.7, 2.25, 5 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks            PLUS 3 consecutive tempo minutes within run  (same as Monday)
WED   2,  4,  9 Mile Run.  Easy Pace (Intermediate/Expert - on Middle 2 or Middle 3 Miles take the pace up for two minutes in each mile then return to Easy pace.)
THU    2, 4, 6 Mile Run.  Easy Pace
FRI      1.7,  3.4,  5 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks within run
SAT     3,  6,  9 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)

Week 8 (Max 44)

MON   2, 4, 6 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks
TUE     2.5, 5, 8 Mile Run with middle 1.5 (Novice) 3 (Intermediate) 5 (Experienced) @ 4 minutes tempo, 1 minute easy
WED   2.5,  5,  8 Mile Run.  Easy Pace
THU    1.7,  3.4,  5 Mile Run
FRI      2, 4, 6 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks
SAT     4, 7, 11 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)

Week 8 (Max 45)

MON   2, 4, 6 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks
TUE     2.5, 5, 8 Mile Run with middle 1.5 (Novice) 3 (Intermediate) 5 (Experienced) @ 4 minutes tempo, 1 minute easy
WED   2.5,  5,  8 Mile Run.  Easy Pace
THU    2, 4, 6 Mile Run
FRI      2, 4, 6 Mile Run with 2, 3, 4 X 20 second strides at 5K pace with 60 second breaks
SAT     4, 7, 11 Mile Long Run.  Easy Pace
SUN    60 Minutes of activity, but no running (Weight Training, Bike, Hike, Walk)