Summer Running

SUMMER RUNNING

Unless notified otherwise, we will practice at the Complex (Calhoun Elementary School) Monday, Tuesday, and Thursday every week starting on June 5th. Practices are not mandatory, but are crucial to your success if you want to “run with the big dogs”. The more you run in the summer, the more likely we are to be ELITE. Do not hurt your team by being lazy, give everything for your family.  

*Practice is from 6:30 - 7:30 AM*

SUMMER SCHEDULE
Week 1: No practice. 3-4 20-45 minute runs on your own at easy pace
Week 2: June 5, 6, and 7
Week 3: June  12, 13, and 15
Week 4: June 19, 20, and 22
Week 5: June 26, 27, and 29
Week 6: WEEK OF JULY 4th (DEAD WEEK)
Week 7: July 10, 11, and 13
Week 8: July 17, 18, and 19
Week 9: July 24, 25, and 27

  • 1 easy and 2 hard runs per week with team. The rest should be on your own or with each other.

JUNE TRAINING PLAN - 2017

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

 

 

Easy run with team at practice

Repeats/hills with team at practice (3-4 miles)

Easy run

Progressive run or tempo with team

(4-5 miles)

Easy, off, or other cardio       (unless noted)

Long run

Week 1

off

3-4 miles

 

20 minutes

 

20 minutes

3.1 miles

Week 2

off

3-4 miles

 

25-30 minutes

 

25-30 minutes

4 miles

Week 3

off

3-4 miles

 

30 minutes

 

30 minutes

4 miles

Week 4

off

3-4 miles

 

35 minutes

 

35 minutes

5 miles

Week 5

off

3-5 miles

 

45 minutes

 

off

6 miles

 

Calisthenics
2-3 times per week:
1-2 minute plank
100 pushups (however many sets it takes)
100 situps
100 squats
3 sets of 10-20 pull ups 
Lunge package
Additional core: http://www.runnersworld.com/for-beginners-only/5-core-workouts-for-stronger-running/slide/5  \
Two 30 second side planks each side   
Stretch ALL major muscle groups


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