10 Weeks of Summer Training (a Guideline)

…Bored just running nothing but distance runs all summer?


…Want to follow a program that will help to prepare you for the rigors of the XC season while maintaining some speed from your track season?

Here’s a guideline to follow for the 10 weeks of summer leading up to the Tahoe Running Camp. …It’s OK to run a bit less than this schedule, or start with more gradual miles, but if you follow this general training regiment, you’ll well prepared for this upcoming XC season!

General Guideline for Miles: Freshmen-Sophomores = 35-40/wk; Juniors-Seniors = 45-50/wk (OK to track minutes vs. miles in schedule below)

• "Long" = conversational pace (goal is to increase run time 5 min each week) + do 4 x 150m-200m build-ups after run if possible
• "Easy" = conversational pace (goal is to get in "easy" miles to recover, but typically recover from longer run day before). 
• "Medium" = start with conversational pace, gradually build up to finish ~90% 5K race pace
• "Fartlek" = start with 10-15 minute easy pace > surge (at 5K race pace +) > jog (rest) off/on for based on interval in middle of run; finish eas

Push-ups = at least 3 x week: Girls = 8-10 (try to increase +2 each week) Guys = 20-25 (try to increase +5 each week)
Sit-ups/Crunches = at least 3 x week: Girls 20-25 x 2 reps / Guys = 30-35 x 2 reps

2010 SUMMER TRAINING
Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Miles
#1 (May 31)	Long 45-60 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 45-70 min	Easy 45-60 min	Long 45-60 min	Off	30-45
#2 (Jun 7)	Long 50-70 min	Easy 45-60 min	30-40 min Easy 4-6 x hill repeats	Long 50-70 min	Medium 45-60 min	Easy 45-60 min	Off	35-45
#3 (Jun 14)	Long 55-70 min	Medium 45-60 min	30-40 min Easy 4-6 x hill repeats	Easy 45-60 min	35-50 min fartlek with 1 min surge x 5-7	Long 45-70 min	Off	35-45
#4 (Jun 21)	Off	Easy 45-60 min	30-40 min Easy 4-8 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	30-35
#5 (Jun 28)	Long 60-80 min	35-50 min fartlek with 1 min surge x 7	Easy 45-60 min	Long 60-80 min	Medium 45-60 min	30-40 min Easy 4-8 x hill repeats	Off	35-50
#6 (Jul 5)	Long 60-80 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-80 min	Medium 45-60 min	Long 60-80 min	Off	35-50
#7 (Jul 12)	Off	Long 60-90 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	35-50 min fartlek with 1 min surge x 5-7	30-45 min Easy 6-10 x hill repeats	Off	30-45
#8 (Jul 19)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-80 min	Easy 20 min	Road Race or 5K time trial	Off	35-50
#9 (Jul 26)	Long 60-90 min	Easy 45 min	Fast 3 x 1 Mile w/ 4-5 min break	Long 60-90 min	Easy 45-60 min	35-50 min fartlek with 2 min surge x 6	Off	35-50
#10 (Aug 2)	Long 60-90 min	Medium 45-60 min	30-45 min Easy 6-10 x hill repeats	Long 60-90 min	Easy 45-60 min	Tahoe Running Camp!	Tahoe Running Camp!	35-50