Advanced Summer Training

-Include core strength every day--Lifting 2x per week (Use Set A and B from in-season lifting)
-Finish each aerobic run with four accelerations (50-150 meters)
-Weekly total mileage based on 6-7 days of training
-Long run distance in parenthesis
-Tuesday/Thursday captains practice workouts are included in weekly mileage
-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)