• June Training Guidelines A & B

    • attempt to run five days per week of atleast 15 minutes X 3, 30 minutes X 1, and 45 minutes X 1 by the end of July 15th as a minimum. "A" group : Add 10 minutes per run if you have tendency to get injured. Add 20 minutes per run if your in "A" group and "CAN. " A group also adds an addition pure speed or hill sprints day as the sixth running day per week. 
    • log all of the minutes run each workouts. 
    • estimate the mile pace and log it also.
    • "A"  group run at least two time trials of by July 15th ( see below). Log the distance, time, and splits of the time trials.
    • attempt to run most of your mileage on soft surfaces
    • maintain a consistent lower body strength training routine least twice per week but no more than every other day.
    • maintain the same routine for core work and upper body training.
    • consistently stretch and use a foam roller.
    • run grass striders at the end of runs 2-3 times per week.
    • work on technique drills range of motion drills least every other day.

      

    Time trials are 3200m. Time goals listed keep you on track

      

    16:45 November group: If you can't run 11:00 by August 10th. 16:45 for 5K is not a possibility. 11:00 3200m pace 17:11 track 5000m pace. 

    Monday June 29th: 11:45

    July 13th: 11:30

    July 27th: 11:15

    August 10th: 11:00

     

    17:45 November group: If you can't run 11:30 by August 10th, 17:45 for 5K is not a possibility. 11:30 3200m pace is 17:57 track 5000m pace.

    Monday June 29th: 12:15 (1:32 per lap)

    July 13th: 12:00

    July 27th: 11:45

    August 10th: 11:30

     

    21:00 November group: If you can't run  13:30 by August 10th,  21:00 for 5K is not a possibility. 13:30 3200m pace is 21:06 track 5000m pace. 

    Monday June 29th: 14:15 (1:47 per lap)

    July 13th: 14:00

    July 27th: 13:45

    August 10th: 13:30