Weekly training workouts
*1x per week (Saturdays) – long run should be 20-25% of your weekly mileage.
*1-2x per week (Mondays and Thursdays) –
- Tempo runs (starting at 2 miles in June and 3-4 miles in July).
- Fartlek (4-6 sets of 2 minutes hard, 2 minutes easy in June/early July – build up to 4 minutes
- hard, 4 minutes easy mid/late July)
- Pick up runs (first half of the run is easy, last half pick up pace).
*3x per week (Tuesdays, Wednesdays and Fridays) – easy runs with 8-10 strides after your run.
*1x per week (Sundays) – REST
Projected weekly mileage
Week #
1. 25-30
2. 25-30
3. 30-35 – 1
4. 30-35
5. 35-40
6. 35-40
7. 40-45 – 1
8. 40-45
9. 45-50
10. 45-50
11. 45-50 – 1
12. 50-55
13. Report on campus – TBA
st week of June
st week of July
st week of August/last week of July