•  "Advanced" Running Program 

     

    June

     Monday

    Tuesday

    Wednesday

    Thursday

    Friday 

    Saturday 

    Sunday

     TOTAL

    Week 1

    5

    5

    7 off

    5

    7

    7

    36 miles

    Week 2

    5

    6

    7 off

    6

    7

    7

    38 miles

    Week 3

    6

    6

    8 off

    6

    8

    8

    42 miles

    Week 4

    6

    7

    8 off

    7

    8

    8

    44 miles

    July

     

     

       

     

     

     

     

    Week 1

    7

    7

    off 9

    7

    10

    5

    45 miles

    Week 2

    7

    8

    off 9

    8

    11

    5

    48 miles

    Week 3

    8

    8

    off

    10

    8

    12

    5

    51 miles

    Week 4

    8

    9

    off

    10

    9

    13

    5

    54 miles

     

    “Intermediate” Running Program

     

    June

     Monday 

    Tuesday

    Wednesday

    Thursday 

    Friday

    Saturday

    Sunday

     TOTAL

    Week 1

    5

    5

    Off

    7

    5

    7

    Off

    29 miles

    Week 2

    5

    6

    Off

    7

    6

    7

    Off

    31 miles

    Week 3

    6

    6

    Off

    8

    6

    8

    Off

    34 miles

    Week 4

    6

    7

    Off

    8

    7

    8

    Off

    36 miles

    July

     

     

     

     

     

     

     

     

    Week 1

    7

    7

    Off

    9

    7

    9

    Off

    39 miles

    Week 2

    7

    8

    Off

    9

    8

    9

    Off

    41 miles

    Week 3

    8

    8

    Off

    10

    8

    10

    Off

    44 miles

    Week 4

    8

    9

    Off

    10

    9

    10

    Off

    46 miles

     

    "Basic" Running Program

     

    Week 

    Monday

    Tuesday

    Wednesday

    Thursday

    Friday

    Saturday

    Sunday

    Minutes for the Week

    JUNE

                   

    1st week June

    30 min

    30 min

    Recovery

    35 min

    40 min

    35 min

    Recovery

     

    2nd week June

    30 min

    35 min

    Recovery

    40 min

    45 min

    40 min

    Recovery

     

    3rd week June

    35 min

    35 min

    Recovery

    40 min

    45 min

    40 min

    Recovery

     

    4th week June

    35 min

    40 min

    Recovery

    45 min

    50 min

    45 min

    Recovery

     

    JULY 

                   

    1st week July

    40 min

    40 min

    Recovery

    45 min

    50 min

    45 min

    Recovery

     

    2nd week July

    45 min

    50 min

    Recovery

    50 min

    55 min

    50 min

    Recovery

     

    3rd week July

    50 min

    50 min

    Recovery

    55 min

    60 min

    55 min

    Recovery

     

    4th week July

    60 min

    60 min

    Recovery

    60 min

    65 min

    60 min

    Recovery

     

     

    Tips: 

    • Dynamic stretch before running; static stretch after running
    • Hydrate and eat a lot to replenish lost calories
    • Run on soft surfaces
    • High Volume/Low to Medium Intensity (build your aerobic base before the season begins in August); this will prepare you for high intensity workouts during the season
    • Invest in good running shoes and a running watch to monitor miles and heart rate.
    • Please be honest with yourself about the program you choose or you will get hurt.

     

    I will send out a spreadsheet so you can log your miles or minutes for me.  Everyone who completes their program will be able to receive a Miles Club T-shirt at the beginning of the season. 

     

    Thanks 

     

    Coach Berwa