Tiger Summer Training Plan
*Practices start at 7:00 am when we meet as a group. I will be at practices on <em>Mondays, Tuesdays, and Thursdays</em>
Monday Long Runs - your goal is for your long runs to be 8 - 10 miles. You will want to run these at between 7:30 and 9:00 minute pace. In the next 6 to 8 weeks you will be building up to this goal. To start we will be building time at the park - after moratorium week we will run specific routes and measured distance to see where you are for the long run.
Tuesday Intervals - we will focus on long intervals and cut down after regular season practices start.
Wednesday and Fridays - Easy Run days....days built in for recovery - these need to be relaxed and truly easy - run comfortable.
Thursdays - Benchmark runs - will explain these when we meet first week.
Saturday Tempo Runs - thr first 1 1/2 mile of the distance is for warm-up, then you run goal race pace for the middle distance (which will start at 1 mile and build to 4 miles), then you run the last 1 1/2 miles as a cool down to complete the total required.
Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday
6/10 - 6/16 30-60 min. 1K repeats 30 mins. benchmark 30 mins. 4 miles Rest
6/17 - 6/23 40-70 min. 1M repeats 30 mins benchmark 30 mins 4 miles Rest
6/24 - 6/30 50-80 min. 1K repeats 30 mins benchmark 30 mins 5 miles Rest
Moritorium Week - I cannot be at practice - you will all be on own to practice this week - do them together as much as possible - do not take it off ...
7/1 - 7/7 60-90 min. 3x1 mile 30 mins 45 mins 30 mins 5 miles Rest
7/8 - 7/14 5-10 miles 1K repeats 3 miles benchmark 3 miles 6 miles Rest
7/15 - 7/21 6-10 miles 4x1 mile 3 miles benchmark 3 miles 7 miles Rest
7/22 - 7/28 7-10 miles 1K repeats 3 miles benchmark 3 miles 7 miles Rest
7/29 - 8/4 8-10 miles 5x1 mile 3 Miles benchmark 3 miles 7 miles Rest
Regular season practices start on August 5th - after school at 3:00.