Summer Training Outline
Monday is primarily a threshold day, but in base phase I like to get a bit more mileage in as well. Generally, I'll do a relaxed 60 minute run (6:00-6:30 pace) in the morning and 20 minutes of threshold(4:50-5:10) inside of a 40min run in the evening. This adds up to around 17-18miles.
Tuesday is a recovery day, and generally I'll do two 30min runs, where one is faster (5:30-5:50) and one is slower (5:50-6:00). Totals around 10miles and change.
Wednesday is a vo2 day during the season, but in base phase I've just been doing a 60min run at 6:00, followed by some extended (200m) strides
I like to do two 40min runs on Thursday, where one is more of a quality run (5:30-5:50) and the other is just recovery so around 6:00. This adds to around 14 miles
Friday is usually a pre-meet day, but it base phase I'll do the same thing as Tuesday, so two 30min runs where one is faster and one is slower, adding to 10ish miles
Saturday is my long run day, and generally my hardest day of the week. I run 90mins at a quality steady state effort, which end up being around 5:50, give or take. This ends up being a little over 15miles
Sunday is kinda a "do as needed" day, so I'll do anywhere from 0-5 miles at a whatever pace feels comfortable
Over the summer, I usually do around 80miles/week, and while I want to do more, I hold myself back to make sure there is room to grow in college.
