Summer Running Template

 Hey Team!

I've had a few questions about what our summer training is going to look like.  Well, it'll look like this.

1. Run as much mileage as you can do safely and comfortably.  Michael Morrett went from being a far below average guy to being one of the top runners in the TVL after he had an 800 mile summer.  
2. Do some strength training and core.  If you're coming to practices, we'll take care of that then.  If you're traveling, try to do basic stuff like lunges, planks, push ups, crunches, etc.... If you can find a bar, do pull ups.  
3. Our 2 week training rotation will focus largely on threshold work.  There will be a little top speed stuff and a little race pace stuff.  It will look something like this for our experienced athletes:

• M: CV intervals + weights + Double as needed for mileage
• T: Easy mileage
• W: Top speed, short sprints + Weights + double as needed for mileage
• Th: Threshold intervals + double as needed for mileage
• F: Easy mileage
• Sat: Long in one or two runs
• Sun: Off, very easy, or cross train.
• M: vVO2 max intervals + weights + Double as needed for mileage
• T: Easy mileage
• W: Top speed / speed endurance (aka fast 150s) + weights + double as needed for mileage
• Th: Tempo run + double as needed for mileage
• F: Easy mileage
• Sat: Long in one or two runs
• Sun: Off

Early on during the summer, the focus will be mostly on mileage.  The workouts listed will be very small in volume.  As we progress, we'll try to keep the mileage high and gradually bring the volume of tempo and threshold stuff up to match.  For instance, a 3 mile tempo in June should become a 5 mile tempo by September.  

For the Newbies

The focus for you guys will be just to establish some basic athleticism.  I know some of you are already quite advanced in other sports.  We first want to make sure that your legs, shins, and feet are strong enough to handle the pounding from this sport.  We'll focus on a lot of general fitness stuff and interrupted running.  As you get more fit, we'll add more continuous running to the mix.