June – Build A Base!

2017

Build a base!

Set the tone.

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Pick 3 Warm-Up sets – Do before every workout -

Conditioning pick a blast workout (CB)

Speed & Agility Workout- (S&A)

Plyometric Workout- (PW)

1

2

3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4

5

6

7

8

9

10

 

A- 20 minutes- EZ run

B- 20-30 minutes- EZ run

C- 35-50 minutes- (5-6 mi.)

A- Day off

B- Day off

C- 20-40 min.

CB

A- 20 min.

B- 20-30 min.

C- 30-50 min. (5-6 mi.)

A- Day off

B- CB & PW + 15 min run

C- CB & PW + 15 min run

A- 20 min.

B- 20-30 min

C- 20-40 min. (3-5 mi.)

A-CB workout

B-CB workout

C- Find some hills! 30-45 min.(4-6 mi.)- CB

11

12

13

14

15

16

17

All Day off!

A- 20-30 min.

B- 30 min

C- 35-50

CB

A- Day off

B- 30 min (3-4 mi.)

C- Fartlek Run – 30-40 min. or Track Series #1

A- 30 min

B- Day off

C- 25-40 min (4-7 mi)

CB

A-Day off

B- 20-30 min

C- 30-45 min (5-7 mi.)

 

A- 20-30 min

B- 30 min

C- 25-40 min (4-7 mi)

CB

A- PBW + 15 min easy

B-  PBW25-40 min (4-5 mi.)

C- Find hills! (35-60 min)

18

19

20

21

22

23

24

All – Day Off

A- 30 min

B- 35-40

C-40-55

CB

A- 30 min

B- 35-50 Tempo

C- 4x800 mile pace – 15 warm up -10 min cool

 

A- CB

B- CB

C- 30-40 min – 5-7 mi.+CB

A- 30 min

B- 35-50 min (4-6 mi)

C- CB + PW + 20 min run

A- 30 minutes

B- 40 min (5-6 mi.)

C- 30-40 min 5-7 mil+ CB

A – CB

B – CB+ PW

C- 45-60 min – Trail Running if possible

25

26

27

28

29

30

Off Day

A- 30 min + CB

B- 35-40 + CB

C- 40-55 +CB

 

A-30 min

B- 35-50 min

C- 45 min  run- 3:00 hard/3:00 recovery

A- CB

B- CB + 10-15 min run

C- 30-40 min (5-7 min) + CB

A- 30 min

B- 35-50 min- (4-6 mi)

C- 40-50 min (5-7 mi)

A- 30 min

B- 40 min (5-7 mi)

C- 40-50 min (6-8 mi) + CB

A- CB+ 10 min run

B- 30-40 min + CB

C- 45-60 – Find some hills!

 

 

 

 

 

 

July- Find Your Stride!

2017

KEEP RUNNING!

No pain. No gain.

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

 Pick 3 Warm-Up sets – Do before every workout

Conditioning pick a blast workout (CB)

Speed & Agility Workout- (S&A)

Plyometric Workout- (PW)

 

A- 30 min

B- 40 min (5-7 mi)

C- 40-50 min (6-8 mi)

A- Off Day

B- 30-40 min

C- 45-60 – Find some hills!

2

3

4

5

6

7

8

All Rest Day!

A- 30 min

B- 35-40 min

C- 40-55 min

A- 30 min*

B- 30-40 min*

C- Tempo Run or Kenwood 3k or 10k

A-off

B-20-30 min

C- 10x1min sprint-recovery 1 min-warmup 10 min+S&A

A-CB

B-CB + PW

C-30-45 Tempo Run

 

A- 30 min

B- 30-45 min (5-6 mi)

C- 45-55 min (7-9 mi) +CB

A- CB + 15 run

B -45 min (5-6 mi)+ CB

C- 60 (7-10 mi)

9

10

11

12

13

14

15

Rest Day

A- 30 min

B- 35-40 min (4-5 mi)

C- 45 min (6-7 mi) +CB

A- 30 min + CB

B- 30-40 min +CB

C- 10x400s or Track Series #3

A- Day Off

B- Off or 20 min

C- 45-60 min- 8-10 mi+CB

A- 30 min +CB

B- 30-40 min (5-7 mi)+CB

C- 45-50 min (7-9 mil)

A- 30 min

B- 30-40 min

C- Fartlek Run 40 min+S&A

A- CB + 15 min run

B-  45 min (5-6 mi) + CB

C- 60-70 min + CB

16

17

18

19

20

21

22

Rest Day

A- 40 min

B- 45-50 min

C- 50 min + CB + PW

A- 40 min+ CB

B- 45-50 min + CB

C- 50-60 min

A- 20-30 min

B- 20-30 min

C- 45-60 min +CB

A- 30 min + CB

B- 40-45 min + CB

C-45-60 (7-9 mi)

A- 40 min

B- 40-45 min

C- 60 Tempo Run + S&A

A- CB + 15 min. run

B- 20 min + CB + S&A

C- 60-70 min (8-10 mi)

23

24

25

26

27

28

29

Rest Day

A- 40 min + CB

B- 45-50 min +CB

C- 50 min+ CB + PW

A- 40 min + CB

B- 6x300 active recov.

C- 10x300 active recov.

Track Series #4

A- 20-30 min + CB

B-  30 min + CB

C- 45-60 min + CB

A-off

B- off

C- 35-45 hills or + CB+S&A

A- 40 min + CB

B- 30 min +CB

C- 60 min Fartlek + CB

A- CB + SA

B- 45 min + CB + S&A

C- 60-70 min (8-10 mi) + CB

                                     30

31

 

 

 

 

 

Rest Day

A- 40 min

B- 45-50 min

C- 50-60 min (7-9)

 

 

 

 

 

 

August- Heat is On!

2017

The will to win means nothing without the will to prepare.-Juma Ikangaa

Training is principally and act of faith- Frank Stamfl

 

Sunday

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

1

2

3

4

5

 

See previous months� key

A- 40 min + CB

B- Fartlek- 40 min + CB

C- Fartlek 50 min  + CB

A- 40 min

B- 45 min

C- 45-60 min (7-9) CB +PW

A- 40 min +CB

B- 45 min +CB

C- 50-60 min (7-9) + S&A

A- 40 min

B- 45 min/ 400s

C- 400s 10x

A- CB + 20 min

B- 40 min +CB

C- 60-70 (7-10 mi) + CB

6

7

8

9

10

11

12

Rest Day

A- 40 min +CB

B- 45 min + CB

C – 60-70 min + CB

A- 40 min

B- 45 min

C – CB+SA+25 min / Summer Track Series #4

A- 40 mins+ CB

B- 45 min +CB

C- 60-70 min (7-10 mi)

A- 40 min

B- 45 min

C – 60-65 min (8-10)+CB

A – 40 min + CB

B- 50 min + CB

C- 60-65 (8-11)

A- 20-30 min+ CB + S&A

B- 40 min + CB + S&A

C- 60-70 min (9-11) + CB

13

14

15

16

17

18

19

Rest Day

Practice Officially Begins! 3:45 PM @Casa Track

 

 

 

 

 

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21

22

23

24

25

26

 

 

 

 

 

 

 

27

28

29

30

31