Weeks 1-6 are fairly low intensity. Some of you need a little bit of a break after track; some of you need to get accustomed to gradually increasing your volume. I count week 1 as May 28-June 4.

Weeks 1-3.
Each day, get out and run 25-60 minutes at a comfortable pace. Your breathing should allow you to talk or sing easily as you run. Look for variety in your routes.

Week 4
Sun: Long, slow run. Extend your range by at least two miles, slow down 15%.
Mon: 30-50 min., follow with 10 strides (100m at race pace).
Tues: 30 min., follow again with strides.
Wed: 30-50 min. easy.
Thur: 40-60 min. easy.
Fri: 30-50 min. follow with 10 x100m strides.
Sat: 20-40 min. follow with strides.

Now, take a look at your mileage, and increase it every other week by 10%. No more, no less. This is one very good reason to keep an accurate journal. Weeks 5 and 6 will follow the same structure as Week 4. If you need to take a day off for any reason, don’t panic…don’t try to recoup the lost day, just get back on the schedule. If you feel exhausted, I encourage you to take a day off and look at your training. Have you started too hard? This is a difficult judgment. Tired is OK…this is supposed to be hard. But if you feel “over-trained”, you need to look at your training, and maybe your sleeping.

Week 7 (July 9-15)
Sun: Long, slow run. Follow with strides.
Mon: 30-50 min. easy.
Tues: Your first SPEEDWORK! Sets of 2 x 30-40 seconds at light quick turnover, followed by 1x65-90 second bout at the same speed. This entire workout should total up to 5% of your weekly mileage total.
Wed: Sets of repeated miles at a hard pace with one minute’s rest between bouts. This should total up to 8% of your weekly mileage UP TO 6 MILES, NO MORE.
Thurs: 30 min. easy
Fri: 30-50 min. easy
Sat: 2 minutes hard, one minute easy, 1 minute hard, 30 seconds easy, 30 seconds hard, 30 seconds easy (repeat up to 6 miles, no less than 3 miles.)

Week 8
Sun: Long, slow distance.
Mon: 30-60 min., easy.
Tues: 30 min. easy, follow with 10x100m strides.
Wed: Find a 400m stretch, maybe hilly, repeat 400m at race pace with full rest between bouts, up to 5% of your total weekly mileage.
Thur: 30 min. easy.
Fri: 30-60 min. easy
Sat: Same as Sat., week 7.

Week 9
Sun: Long, slow distance, follow with strides.
Mon: 30-60 min., easy.
Tues: Sets of 2x200m+1x400 at race pace with a full rest between bouts. This should total 5% of your weekly total.
Wed: Same as Wed Week 7.
Thur: Easy 30 min.
Fri: Easy 30-60 min.
Sat: 4 minutes hard, 3 minutes easy up to 8% of your weekly total. Follow with 5 strides.

Week 10
Sun: Long, slow distance, follow with strides.
Mon: 30-60 min., easy
Tues: 30 min., follow with 10x100 strides.
Wed: Same as Wed Week 8.
Thur: Easy recov.
Fri: 30-60 min., easy.
Sat: 2 minutes hard, one minute easy, one minute hard, 30 seconds easy, 30 seconds hard, 30 seconds easy. Repeat up to 6 miles, no less than 8% of your weekly total.

Week 11
Sun: Long slow distance, follow with strides.
Mon: 30-60 min., easy.
Tues: Same as Tuesday Week 9
Wed: Mile repeats with one minute rest, up to 8% of your weekly total.
Thur: Easy recov.
Fri: 30-60 min. easy, follow with strides.
Sat: 4 minutes hard, three minutes easy, up to six miles, no less than three.

Week 12
Getting ready to leave for school!
Sun: Long, slow distance. Follow with strides.
Mon: 30-60 min. easy.
Tues: 30 min., follow with strides.
Wed: 5% of your weekly total in Hill Repeats (400-500m with a slope). Full rest between bouts.
Thur: Easy Recovery

All runners arrive at school, Sunday Aug. 23 by 5pm
Freshmen arrive August 16th