California Track & Running News July-Aug 2013, VOLUME 39 NUMBER 3 | Page 22

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In this week, we get you on the road to a good summer of training. You will run a
long run, a tempo run and some moderately paced runs each week. Don’t worry
about pace the first two weeks, just get out there, have some fun and get in the
habit. Workouts always start with warmup, some gentle stretching major muscle
groups, light jogging. Do the same for cool down.
Monday: Warm up; 35–40 minutes easy running; cool down.
Tuesday: 1-mile warm up; 20-minute tempo run; 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace
for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.
Add 30 seconds and your tempo run pace is 6:40-per-mile.
Wednesday: Warm up; 35-40 minutes easy running; cool down.
Thursday: 1-mile warm up; 2 Hill Repeats (run 200 yds uphill, turn, jog downhill to
start. Repeat one more time, no rest); 1-mile easy cool down.
Friday: Warm up; 35–40 minutes easy running; cool down.
Saturday: Off. Walk, bike, see Man Of Steel.
Sunday: Long, easy run, 45 minutes, on grass or dirt.

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Make sure that you’re doing your runs on a variety of surfaces—dirt, grassy fields, sand,
road, track. It's good for the feet, and lets you use your feet in a healthy way.You’ll be
a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and
hang out with your friends.
Monday: Warm up; 40 minutes easy running; 2x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up; 20-minute tempo run; 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace
for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.
Add 30 seconds and your tempo run pace is 6:40-per-mile.
Wednesday: Warm up; 40 minutes easy running; 2x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up; 3 Hill Repeats (run 200 yds uphill, turn, jog downhill to
start. Repeat twice more, no rests); 1-mile easy cool down.
Friday: Warm up; 40 minutes easy running; 2x150 yards relaxed strideouts on grass,
jogging back to the start after each, no rest between; cool down.
Saturday: Off. Walk, bike, watch a movie.
Sunday: Long, easy run, 50 minutes, on grass or dirt.

22 ct&rn • July–August 2013

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You will begin running 6 days a week. Juniors and seniors can being 7 days a week.
For college athletes, add a 35–40 minute session of easy running on Monday,
Wednesday and Friday.
Monday: Warm up; 40–45 minutes easy running; 3x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Tuesday: 1-mile warm up; 20-minute tempo run, 1-mile cool down.
To determine your tempo run pace, add a half-minute to your present mile pace
for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.
Add 30 seconds and your tempo run pace is 6:40-per-mile.
Wednesday: Warm up; 40–45 minutes easy running; 3x150 yards relaxed strideouts
on grass, jogging back to the start after each, no rest between; cool down.
Thursday: 1-mile warm up, 4 Hill Repeats (run 200 yds uphill, turn, jog downhill to
start. Repeat three more times, no rests); 1-mile cool down.
Friday: Warm up; 40–45 minutes easy running; 3x150 yards relaxed strideouts on
grass, jogging back to the start after each, no rest between; cool down.
Saturday: Easy 30-minute run or a walk.
Sunday: Long, easy run, 50–55 minutes, on grass or dirt. Hang with friends.