Summer’s here and the running is easy.  Our goal right now is to get back into the groove of training, adapt to new weekly mileage goals and bust the rust.  The goal at this stage is NOT intensity! If the planned training in July doesn’t look too stressful, that’s for a reason.  We have a long ways to go until CIM (12/2/18) and Club XC Nationals (12/8/18) and for those looking for a good half/full marathon in January (Houston is 1/20/19) or to run indoors after Club XC Nationals, well that’s even further down the line.  Chill on hammering runs right and get into the Trials of Miles mindset.  Goal #1 is to get out the door day in and day out - we’re not training, we’re running right now.

Below is an example week for July. We have a bit more volume and uptempo or hills on Monday, Wednesday and Saturdays forming the foundation of basic weekly structure later on.  There’s also long runs on Sunday and Tuesday or Thursday, same as we do for much of the year.  This is establishing the aerobic building blocks of future success.

Sun: Long Run 60-120 min easy as a single

Mon: AM:  Easy 20-30 min* PM:  Easy 30-45 + 8 x light, quick turnover strides

Tues: AM:  Easy 20-30 min* PM:  Easy 30-45

Wed: AM:  Easy 20-30 min* PM:  30-60 min not killing it preferably in the hills

Thurs: Mid Week Long 60-90 min easier as a single.  You can flip Thursday w/ Tuesday if it works better for your schedule

Fri: AM:  Rest PM:  30-45 min super easy recovery jog or day off

Sat: AM.  Easy 30-45 + 8 x light, quick turnover strides PM:  Easy 20-30 min*

*The second 20-30 min run on many of the days are for people looking to get 60 or greater miles per week.  If you’re in the 40 or so miles per week range, remove the 20-30 min second run.  If you’re in the 40 miles per week range consider substituting the 20-30 min easy run with a walk, hike or swim instead. 

Weekly mileage is a very individual thing.  Open athletes should look to add 5-10 miles per week to what they did last season granted they were healthy and feel the desire to push the endurance envelope.  Masters athletes should stay where they were in terms of weekly mileage the last few months granted they stayed healthy.  The goal would be to hit your max weekly mileage by 9/1 or so.  A story.  Years ago I was speaking to Coach Vigil (coached a large number of successful athletes, you’re probably most familiar with Denna Kastor) about a progression on weekly mileage.  At the time I suggested a 10% increase or so per week following a break.  So for a 60 miles per week runner, something like 30, 35, 40, 45 etc. which took about 2 months. He said he gave people 3-4 weeks.  In the case of a 60 mile per week runner, 30, 40, 50, 60.  A 100 miles per week runner, 40, 60, 80, 100.  The point is if you were at X number of miles per week last year and you were healthy, it shouldn’t take you much past a month to get back to that level of volume - shampoo effect at work here (ask me for definition if unsure).  Month 2, you can start adapting to your new weekly mileage target when you’re running easier miles, which is now through October for the most part.  Long story short, this summer focus on adapting to the weekly mileage goals, not intensity.

The basic plan for the fall for Club XC’s, Indoors or an early 2019 half or full marathon:

7/8-10/1 - 12 weeks:  Base type training :  Volume and easier efforts.  Any race is for fun and at a tempo effort.

7/8-8/4 - 4 weeks:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.

8/5-9/1 - 4 weeks:  Keep building miles.  Very optional, very light workouts added in for those impatient types i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29 - 4 weeks:  Max weekly mileage should be achieved by now.  Workouts still pretty mellow.  Hill reps, longer 80% runs - 6-10 miles for LDs.  3-7 miles for MD’s.  Warmup drills and overall strength work introduced.

9/30-11/24 - 8 weeks:  Multi Paced Strength work while maintaining the weekly miles. Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  

8 weeks - 11/25-1/20/19:  Event specific.  Hard event specific workouts, hard races.  Look for a goal half marathon, cross or indoor performance through the early part of 2019.

The basic plan for CIM:

7/8-9/1 - 8 weeks:  Base type training :  Volume and easier efforts.  Any race is for fun and at a tempo effort.

7/8-8/4 - 4 weeks:  Easier runs, establish long runs, double days, hillier runs, strides.  Building volume is job #1.

8/5-9/1 - 4 weeks:  Keep building miles.  Very light workouts added in i.e.  3-4 miles easy, 8-10 x 20 seconds upbeat, 40 seconds off, 3-4 miles easy or 6-10 miles negative split out/back run. First half easy, last half at no faster than 80% (90-100 sec/mile slower than mile race pace or 45-50 sec/mile slower than 10k race pace).  Add in light core work if desired.

9/2-9/29 - 4 weeks:  Multi Paced Strength work while maintaining the weekly miles.  Workouts and races are consistently solid efforts.  Full warmup routine including drills and accelerations, strength work for those inclined:  400’s at 10k, stuff at 3k, longer moderate tempo runs, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the LD people.  400’s at 10k, stuff at 3k, 200’s-400’s at 1500 following a moderate length tempo, mid length tempos w/ some sort of longer paced interval tacked on, mile reps, 800’s for the MD people.  

9/29-12/1:  Event specific.  Long tempos, moderate length tempos + longer paced intervals, long intervals, - some short intervals too to keep it interesting.If you have questions, let me know.  Have a great summer.

Joe