2016 Summer Run Calendar
Early summer running should be 3-4 days per week and working up to 5-6 days as the weeks progress. June running will be primarily easy paced running with strides & preventative exercises (see attached sheet for explanation of preventatives). Newer runners should focus on the lower end of the mileage range with more experienced runners shooting for the middle to upper ranges.
June 2016
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
Relaxed run 2-4 miles; 2x100m strides; preventatives 2
Relaxed run 2-4 miles; core Relaxed run 3-5 miles; & barefoot 2x100m strides; preventatives 1
Relaxed run 3-5 miles; core Long run 3-6 miles; & barefoot preventatives 2
Relaxed run 2-5 miles
20
21
23
25
19
22
24
Weekly mileage (13th-18th) Relaxed run 3-5 miles; = 15-30 miles 3x100m strides; preventatives 1
Relaxed run 3-5 miles; core Relaxed run 3-5 miles; & barefoot 3x100m strides; preventatives 2
Relaxed run 3-5 miles; core Long run 3-6 miles; & barefoot preventatives 1
26
28
30
27
Weekly mileage (20th-25th) 3-5 miles with fartlek work Relaxed run 4-5 miles; = 18-32 miles (45 sec. hard/2 min. easy) x 4x100m strides; core 4-5 reps; preventatives 2
29
3-6 miles with hill charges x Relaxed run 3-4 miles; 4-6 reps; preventatives 1 4x100m strides; core
Relaxed run 3-5 miles
July 2016
◄ June 2016
Sun
3
August 2016 ►
Mon
4
Tue
7
Fri
Sat
1
2
Long run 4-7 miles; preventatives 2
Relaxed run 3-5 miles
8
9
3-6 miles with fartlek every Relaxed run 3-5 miles; 25-45 sec. x 6-8 (vary 4x100m strides; core speed & recovery time); preventatives 2
Long run 4-7 miles; preventatives 1
Relaxed run 3-5 miles
10
13
15
16
12
6
Thu
Weekly mileage (27th-2nd) 3-6 miles with a Turn run Relaxed run 3-6 miles; core = 20-32 miles (out 12 min., back in 10-11 & barefoot min.); 4x100m strides; preventatives 1
11
5
Wed
14
Weekly mileage (4th-8th) = 3-6 miles with hill charges x Relaxed run 3-5 miles; 19-35 miles 6-8 reps; barefoot; 4x100m strides; core preventatives 2
3-6 miles with fartlek 6x60 Relaxed run 3-5 miles; core Long run 5-8 miles; sec. hard/2 min. easy; & barefoot preventatives 1 preventatives 1
Relaxed run 3-6 miles
17
20
23
18
19
21
22
Weekly mileage (11th-16th) Easy to medium paced run Relaxed run 3-6 miles; core 3-7 miles progressive run Easy run 4-6 miles; 4x100 Long run 5-8 miles; = 20-36 miles 3-6 miles; 4x100m strides; & barefoot divided into thirds, each 1/3 strides; core preventatives 1 preventatives 1 faster; preventatives 2
Relaxed run 3-6 miles
24
25
30
Weekly mileage (18th22nd) = 20-39 miles
4-6 miles with 3 min. hard, Easy run 3-6 miles; 2 min. hard, 1 min. hard, 45 4x100m strides; core sec. hard, 30 sec. hard, 15 sec. hard (equal recovery time); preventatives 2
26
27
28
29
3-7 miles with hill charges x Easy run 3-6 miles; core & Long run 5-9 miles; 6-8; preventatives 1 barefoot preventatives 2
Relaxed run 3-6 miles
31
Notes: July focuses on gradual progression of tempo work, hills, and Long Runs.
Weekly mileage (25th-30th) = 21-40 miles
Be sure you are registered for the start of the season on August 15th. The sooner the better. Be prepared with good shoes and bring a water bottle daily. See everyone on the 15th!!!!!! r
◄ July 2016
August 2016
Sun
7
September 2016 ►
Mon
Tue
Wed
3
Thu
5
Sat
2
Medium Pace run 4-6 miles; 4x100 strides; preventatives 1
Relaxed run 3-6 miles; core Medium pace run 4-6 & barefoot miles; 4x100 strides; preventatives 2
Relaxed run 3-6 miles; core Long run 5-9 miles; & barefoot preventatives 1
Relaxed run 3-6 miles
8
9
11
10
4
Fri
1
6
12
13
Weekly mileage (3rd-8th) = 3-6 miles with a Turn run Relaxed run 3-6 miles; core 21-39 miles (out 12 min., back in 10-11 & barefoot min.); 4x100m strides; preventatives 1
3-6 miles with fartlek every Relaxed run 3-5 miles; 25-45 sec. x 6-8 (vary 4x100m strides; core speed & recovery time); preventatives 2
Long run 4-7 miles; preventatives 1
Relaxed run 3-5 miles
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
Notes:
Weekly mileage (8th-13th) = 19-35 miles
June 2016
Sun
Mon
Tue
Wed
Thu
Fri
Sat
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
Relaxed run 2-4 miles; 2x100m strides; preventatives 2
Relaxed run 2-4 miles; core Relaxed run 3-5 miles; & barefoot 2x100m strides; preventatives 1
Relaxed run 3-5 miles; core Long run 3-6 miles; & barefoot preventatives 2
Relaxed run 2-5 miles
20
21
23
25
19
22
24
Weekly mileage (13th-18th) Relaxed run 3-5 miles; = 15-30 miles 3x100m strides; preventatives 1
Relaxed run 3-5 miles; core Relaxed run 3-5 miles; & barefoot 3x100m strides; preventatives 2
Relaxed run 3-5 miles; core Long run 3-6 miles; & barefoot preventatives 1
26
28
30
27
Weekly mileage (20th-25th) 3-5 miles with fartlek work Relaxed run 4-5 miles; = 18-32 miles (45 sec. hard/2 min. easy) x 4x100m strides; core 4-5 reps; preventatives 2
29
3-6 miles with hill charges x Relaxed run 3-4 miles; 4-6 reps; preventatives 1 4x100m strides; core
Relaxed run 3-5 miles
July 2016
◄ June 2016
Sun
3
August 2016 ►
Mon
4
Tue
7
Fri
Sat
1
2
Long run 4-7 miles; preventatives 2
Relaxed run 3-5 miles
8
9
3-6 miles with fartlek every Relaxed run 3-5 miles; 25-45 sec. x 6-8 (vary 4x100m strides; core speed & recovery time); preventatives 2
Long run 4-7 miles; preventatives 1
Relaxed run 3-5 miles
10
13
15
16
12
6
Thu
Weekly mileage (27th-2nd) 3-6 miles with a Turn run Relaxed run 3-6 miles; core = 20-32 miles (out 12 min., back in 10-11 & barefoot min.); 4x100m strides; preventatives 1
11
5
Wed
14
Weekly mileage (4th-8th) = 3-6 miles with hill charges x Relaxed run 3-5 miles; 19-35 miles 6-8 reps; barefoot; 4x100m strides; core preventatives 2
3-6 miles with fartlek 6x60 Relaxed run 3-5 miles; core Long run 5-8 miles; sec. hard/2 min. easy; & barefoot preventatives 1 preventatives 1
Relaxed run 3-6 miles
17
20
23
18
19
21
22
Weekly mileage (11th-16th) Easy to medium paced run Relaxed run 3-6 miles; core 3-7 miles progressive run Easy run 4-6 miles; 4x100 Long run 5-8 miles; = 20-36 miles 3-6 miles; 4x100m strides; & barefoot divided into thirds, each 1/3 strides; core preventatives 1 preventatives 1 faster; preventatives 2
Relaxed run 3-6 miles
24
25
30
Weekly mileage (18th22nd) = 20-39 miles
4-6 miles with 3 min. hard, Easy run 3-6 miles; 2 min. hard, 1 min. hard, 45 4x100m strides; core sec. hard, 30 sec. hard, 15 sec. hard (equal recovery time); preventatives 2
26
27
28
29
3-7 miles with hill charges x Easy run 3-6 miles; core & Long run 5-9 miles; 6-8; preventatives 1 barefoot preventatives 2
Relaxed run 3-6 miles
31
Notes: July focuses on gradual progression of tempo work, hills, and Long Runs.
Weekly mileage (25th-30th) = 21-40 miles
Be sure you are registered for the start of the season on August 15th. The sooner the better. Be prepared with good shoes and bring a water bottle daily. See everyone on the 15th!!!!!! r
◄ July 2016
August 2016
Sun
7
September 2016 ►
Mon
Tue
Wed
3
Thu
5
Sat
2
Medium Pace run 4-6 miles; 4x100 strides; preventatives 1
Relaxed run 3-6 miles; core Medium pace run 4-6 & barefoot miles; 4x100 strides; preventatives 2
Relaxed run 3-6 miles; core Long run 5-9 miles; & barefoot preventatives 1
Relaxed run 3-6 miles
8
9
11
10
4
Fri
1
6
12
13
Weekly mileage (3rd-8th) = 3-6 miles with a Turn run Relaxed run 3-6 miles; core 21-39 miles (out 12 min., back in 10-11 & barefoot min.); 4x100m strides; preventatives 1
3-6 miles with fartlek every Relaxed run 3-5 miles; 25-45 sec. x 6-8 (vary 4x100m strides; core speed & recovery time); preventatives 2
Long run 4-7 miles; preventatives 1
Relaxed run 3-5 miles
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
Notes:
Weekly mileage (8th-13th) = 19-35 miles
