Advanced Summer Training





Click here for Presentation on training plans

Silver Level Training Program (475 miles)--click here for calendar

Gold Level Training Program (550 miles)--click here for calendar







IMPORTANT FACTORS:
-Include core strength every day
-Finish each aerobic run with four accelerations (50-150 meters)
-Weekly total mileage listed on Saturday of each week
-Long run distance listed on Mon, but can be run any day of the week.
-Two workouts listed on Tue/Wed should be completed sometime during the week
-Fill in days between workouts with recovery/aerobic runs
-Make sure you are running your recovery runs at an aerobic pace--NOT junk miles!
-If you miss a training week, go BACK a week (don't jump ahead to a higher mileage)