-
"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
