Summer Training Update

Many of you asked for a summer training plan nearly six weeks ago.  Those who have followed the plan for a progressive buildup of EASY miles may feel ready to incorporate one or two workouts into their weekly training regimen.  The important thing to remember is that if you have NOT completed the six weeks of base training you are likely not ready, and run the risk of injury, if you overtrain.  You should continue with the EASY miles until you're running 3+ miles 5-6 days per week.  And be reminded that total weekly mileage should not be increased by more than 10% each week.  

For those who ARE ready, we'll add two workouts consisting of (1) a tempo run, and (2) an 800-interval workout to your weekly training plan. 

For our purposes a tempo run is a threshold run; a comfortably hard run at 85-90% of your maximum heart rate, which for most of you is approximately 170 BPM (beats per minute.)  We begin and end a tempo run with EASY running creating three segments within the workout.  My suggestion at the outset is 12/8/12, that is 12 minutes EASY, 8 THRESHHOLD, 12 EASY.  Over the course of the season, we'll make adjustments to this type of workout by slowly increasing the THRESHHOLD portion of the run. 

The 800 workouts will be based in part, on your average daily mileage.  For example, those of you averaging 4 miles per day are asked to complete a workout consisting of a one-mile warmup, 4 X 800, and a one-mile cooldown.  To determine your 800 paces, you can either (a) calculate 110% of your 5K mile pace or (b) run a 400 to the best of your ability and adjust the 800 to 90% of the 400 results.  (For example, a 70 second 400 would convert to a 2:36 800:  70/90% = 78, 78 X 2 = 2:36.)  Athletes running 3 miles per day should do the workout with a one-mile warmup, 2X800, and a one-mile cooldown.  The 5 mile per day group will run 6X800 following a mile warmup and closing things out with a one-mile cooldown.  

Try to space out the two workouts with 2-3 days of Easy, Recovery or your OFF day in between.  For some then your week might look like this:

Monday - EASY

Tuesday - 800 Workout

Wednesday - EASY, Recovery

Thursday - EASY

Friday - Tempo

Saturday - EASY, Recovery

Sunday - OFF

If you have any questions, don't be afraid to ask.  The most important thing in all this is your health and athletic enjoyment.  Don't overtrain.  It's a long season and if you haven't been quite as diligent as you'd hoped this summer, you'll have ample opportunity to reach your potential; especially if you start now!

Final reminder: the coaches hold a "Core at 4:00" session each Tuesday and Thursday in the school weight room.  ALL are invited!  August 21st will be here before you know it.  .