Summer Training 2021

Key: M = miles; m = minutes; E = effort; F = fartlek; T = tempo

Effort: 4-5 = EZ; 5-6 = Steady; 6-7 = Tempo; 7-8 = 5k Race Pace; 8-9 = Mile Race Pace; 9-10 Sprint

Novice Training Schedule 

Week of Monday Tuesday Wednesday Thursday Friday Saturday
June 6 Run 1 min 

Walk 1 min 

Repeat x 10

Run 2 mins 

Walk 4 mins 

Repeat x 5

Run 2 mins

Walk 4 mins

Repeat x 5

June 13 Run 3 mins 

Walk 3 mins 

Repeat x 4

Run 3 mins 

Walk 3 mins 

Repeat x 4

Run 5 mins

Walk 3 mins

Repeat x 3

June 20 Run 7 mins 

Walk 2 mins 

Repeat x 3

Run 8 mins 

Walk 2 mins 

Repeat x 3

Run 8 mins 

Walk 2 mins 

Repeat x 3

June 27 Run 8 mins 

Walk 2 mins 

Repeat x 3

  Run 10 mins 

Walk 2 mins 

Repeat x 2

Run 5 mins

  Run 8 mins 

Walk 2 mins 

Repeat x 3

July 4 Run 9 mins 

Walk 1 min 

Repeat x 3

  Run 12 mins 

Walk 2 mins 

Repeat x 2

Run 5 mins

  Run 8 mins 

Walk 2 mins 

Repeat x 3

July 11 Run 15 mins 

Walk 1 min 

Repeat x 2

  Run 8 mins 

Walk 2 mins 

Repeat x 3

  Run 9 mins 

Walk 1 mins 

Repeat x 3

July 18 Run 15 mins 

Walk 1 min 

Repeat x 2

Run 9 mins 

Walk 1 mins 

Repeat x 3

  Run 20 mins 

Walk 2 mins

Repeat x2

July 25 Run 25 mins Run 9 mins 

Walk 1 mins 

Repeat x 3

  Run 30 mins
Aug. 1 Run 25 mins Run 20 mins  Run 30 mins

Beginner Training Schedule (107 miles)

Leadup: You should be able to run for 20-30 minutes during May to go for this mileage. 

Weekly workouts: Tuesday: legs; Wednesday/Saturday: abs; Thursday: Myrtle & 4 – 6 Strides

Before running: lunge sequence; after running: foot drills.

Week of Monday Tuesday Wednesday Thursday Friday Saturday
June 6   2M or 20m   2M or 20m + myrtles   3M or 30m
June 13   3M or 30m   3M or 30m + legs   3M or 30m
June 20   3M or 30m   3M or 30m +abs   4M or 40m
June 27 2M or 20m + myrtles 2M or 20m   3M or 30m + legs   4M or 40m
July 4 2M or 20m + abs 3M or 30m   3M or 30m + myrtles   4M or 40m
July 11 3M or 30m +legs 3M or 30m   3M or 30m +abs   4M or 40m
July 18 2M or 20m + myrtles 3M or 30m 2M or 20m 3M or 30m + legs   4M or 40m
July 25 2M or 20m + abs 3M or 30m 2M or 20m 3M or 30m + myrtles   5M or 50m
Aug. 1 3M or 30m +legs 3M or 30m 2M or 20m 3M or 30m +abs 5M or 50m

Intermediate Training Schedule (172 miles)

Leadup: You should be running at least twice a week during May to go for this mileage.

Weekly workouts: Tuesday: legs; Wednesday/Saturday: abs; Thursday: Myrtle & 4 – 6 Strides

Before running: lunge sequence; after running: foot drills.

Week of Monday Tuesday Wed Thur Fri Saturday
June 3   3M or 30m: 6 x 100m hill repeats, E7 3M or 30m 3M or 30m   4M or 30m
June 10   3M or 30m: 2 x (5 x 1/1F + 3m rest), E7 3M or 30m 3M or 30m   5M or 30m
June 17   4M or 40m: 6 Strides, E9-10 3M or 30m 3M or 30m   5M or 40m
June 24 2M or 20m 4M or 40m: 2 x (4 x 100m hill repeats) 1st set E7, 2nd set E8 3M or 40m 3M or 30m   5M or 40m
July 1 4M or 40m 4M or 40m: 2 x (4 x 2/2F + 5m rest) E7 3M or 30m 3M or 30m   5M or 40m
July 8 4M or 40m 5M or 50m: 2 x 10m T + 3m jog, E6 3M or 30m 3M or 30m   6M or 60m
July 15 4M or 40m 5M or 50m: 2 x (5 x 100m hill repeats)

1st set E7, 2nd set E8

4M or 40m 4M or 40m   6M or 60m
July 22 5M or 50m 5M or 50m: 2 x (3/3/2/2/1/1 F), E6/E7/E8 4M or 40m 5M or 40m   6M or 60m
Aug. 1 5M or 50m 5M or 50m: 2 x 10m T + 3m jog, E6 4M or 40m 5M or 40m 6M or 60m

Advanced Training Schedule (265 miles)

Leadup: You should be running 3-4 times a week during May to go for this mileage.

Weekly workouts: Tuesday: legs; Wednesday/Saturday: abs; Thursday: Myrtle & 4 – 6 Strides

Before running: lunge sequence; after running: foot drills.

Week of Monday Tuesday Wednesday Thursday Friday Saturday
June 3 4M 4M: 6 x 100m hill repeats, E7 4M 4M   6M
June 10 4M 5M: 2 x (5 x 1/1F + 3m rest), E7 4M 5M   6M
June 17 3M 5M: 6 Strides, E9-10 3M 5M 3M 7M
June 24 3M 6M: 2 x (4 x 100m hill repeats) 1st set E7, 2nd set E8 3M 6M 3M 7M
July 1 4M 6M: 2 x (4 x 2/2F + 5m rest) E7 4M 6M 3M 7M
July 8 4M 6M: 2 x 10m T + 3m jog, E6 4M 6M 4M 8M
July 15 5M 6M: 2 x (5 x 100m hill repeats)

1st set E7, 2nd set E8

5M 6M 4M 8M
July 22 5M 7M: 2 x (3/3/2/2/1/1 F), E6/E7/E8 4M 6M 5M 8M
Aug. 1 5M 6M: 2 x 10m T + 3m jog, E6 4M 6M 5M 8M