California Track & Running News Sept–Oct 2013, Volume 39 NUMBER 3 | Page 25

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Summer training is the key to success, not only in cross country, but also the following
spring track season. The keys are to build yourself up, both physically and mentally. We
at AT&F met with the folks at Saucony to help promote this program. Here’s what we’re
going to do: We’ll provide you with 12 weeks of summer and fall training, taking you
through the first month of your season in this training program. We’ll also provide you
with fine-tuning suggestions each and every week on www.atf-athlete.com starting
the week of July 1. We’re publishing this piece in American Track & Field, Athletes
Only, and California Track & Running News.

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This is a tough week. Check your shoes and make sure they aren’t too worn down.
Now would be a good time to get some racing shoes for the fall and use them for
tempo runs. Also, if you’re a college athlete, up your morning runs to 35–40 minutes
on Mon/Wed/Fri.
Monday: Warm up; 45–50 minutes easy running; 7x150 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 m