First Workouts- May 28 to June 19

"The Will to WIN means Nothing,
Without the Will to PREPARE!!!"

WORKOUT TERMS USED
TR= Training Run - This just means running at a fairly constant pace (check out Tables 3.1 and 3.2 to see what your pace should be) which is not so hard it will have you wheezing, gasping, etc. Generally your heartrate should reach the 160-180 range during these runs. It may be higher if it is hot, includes hills, etc. These are your longest runs in terms of distance.
FR= Fartlek Run - This literally means "speed play". In this type of workout you should vary your pace, terrain, etc. When done properly, it is as hard of a workout as you will have. Hilly trails, parks, etc. are good places for these, although the roads will do.
TempR= Tempo Run - This is a shorter run at a very hard, constant pace. Your heartrate should get up into the 180-200 range for these workouts.
TrR= Trail Run - Use a variety of terrain, and watch out for turned ankles, rattlesnakes, etc.
Strides= 5-6 x 20-30 second runs at "fast and relaxed" pace using a quick turnover. Concentrate on relaxation and good running technique. DO NOT SPRINT!!
INT= Interval Workout - These workouts consist of running set distances or times at a certain pace with a set recovery in between each. The recovery phase may be passive (easy walk, stretch, etc.) or active (fast walk, jogging, etc.), depending on the intensity desired. These should not be included more than once a week during this phase of your training.

There are three workouts listed for each day. The first one is for athletes who have at least one year of distance experience and are at a relatively high fitness level. The second is for runners with some recent running/soccer background and a moderate fitness level. The third workout listed is for those with little or no distance running background.

May 28 5 mile TrR (35-40 minutes)
4 mile TrR (30-35 minutes)
3 mile TrR (20-30 minutes)
Meet at VITA Course @ 7:00 am

May 29 5 mile TR (35-40 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)

May 30 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)

May 31 6 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)

June 1 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)

June 2 6 mile TR (45-55 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)

June 3 Day Off- Mail/e-mail Workouts

June 4 6 mile TrR (35-40 minutes)
5 mile TrR (30-35 minutes)
4 mile TrR (20-30 minutes)
Meet at VITA Course @ 7:00 am

June 5 5 mile TR (45-55 minutes)
4 mile TR (35-50 minutes)
3 mile TR (30-40 minutes)

June 6 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)

June 7 5 mile TR (35-40 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)
Meet at Steed Park @ 7:00 am

June 8 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)

June 9 7 mile TR (45-55 minutes) or
Gerald Anderson Road Race
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)

June 10 Day Off- Mail/e-mail Workouts

June 11 6 mile TrR (45-55 minutes)
5 mile TrR (35-50 minutes)
4 mile TrR (30-40 minutes)
Meet at VITA Course @ 7:00 am

June 12 6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)
4 mile TR (35-45 minutes)

June 13 5 mile TR (35-45 minutes)
4 mile TR (30-35 minutes)
3 mile TR (20-30 minutes)

June 14 6 mile TR (45-50 minutes)
5 mile TR (35-50 minutes)
4 mile TR (30-40 minutes)
Meet at Steed Park @ 7:00 am

June 15 4 mile TR (30-35 minutes)
3 mile TR (25-30 minutes)
2 mile TR (16-20 minutes)

June 16 8 mile TR (55-65 minutes) or
6 mile TR (45-55 minutes)
5 mile TR (40-50 minutes)

June 17 Day Off- Mail/e-mail Workouts

June 18 7 mile TrR (50-60 minutes)
6 mile TrR (45-55 minutes)
5 mile TrR (40-50 minutes)
Meet at VITA Course @ 7:00 am

June 19 Meet at Steed Park @ 7:00 am to get the next set of workouts. Come prepared to run!!!

PROGRAM BASICS-
Mondays and Saturdays- Training Runs, Trail Runs
Tuesdays and Thursdays- Fartlek, Tempo and Hill Runs
Wednesdays and Fridays- Short, Quick Training Runs