Summer Training
Intermediate 10 Week schedule
“Running fast in October & November begins in July & August”
Week I Week II
2 days no running 2 days no running
Day 1 - 35 minute relaxed run Day 1 - 35 minute relaxed run
Day 2 - 25 minute steady pace run Day 2 - 25 minute steady pace run
Day 3 – no running Day 3 - no running
Day 4 – 40 minute relaxed run Day 4 - 40 minute relaxed run
Day 5 - 30 minute relaxed run Day 5 - 30 minute relaxed run
Day 6 - 25 minute steady pace run Day 6 - 25 minute steady pace run
Day 7 - no running Day 7 - no running
Week III Week IV
2 days no running 2 days no running
Day 1 - 40 minute relaxed run Day 1 - 40 minute relaxed run
Day 2 - 30 minute steady pace run Day 2 - 30 minute steady pace run
Day 3 – no running Day 3 - no running
Day 4 – 40 minute relaxed run Day 4 - 40 minute relaxed run
Day 5 - 30 minute relaxed run Day 5 - 30 minute relaxed run
Day 6 - 30 minute steady pace run Day 6 - 30 minute steady pace run
Day 7 - no running Day 7 - no running
Week V Week VI
2 days no running days no running
Day 1 - 40 minute relaxed run Day 1 - 40 minute relaxed run on hilly route
Day 2 – 35 minute steady pace run Day 2 - 35 minute steady pace run
Day 3 – no running Day 3 - no running
Day 4 - 40 minute relaxed run on hilly route Day 4 - 40 minute relaxed run
Day 5 - 35 minute relaxed run Day 5 - 35 minute relaxed pace run
Day 6 - 25 minute steady pace run on hilly route Day 6 - 25 minute steady pace run on hilly route
Day 7 - no running Day 7 - no running
Week VII Week VIII
2 days no running days no running
Day 1 - 45 minute relaxed run Day 1 - 45 minute relaxed run on hilly route
Day 2 – 30 minute steady pace run Day 2 - 30 minute steady pace run
Day 3 – 30 minute relaxed run Day 3 - 30 minute relaxed run
Day 4 - 30 minute relaxed run on hilly route Day 4 - 30 minute relaxed run on hilly route
Day 5 - 35 minute relaxed run Day 5 - 35 minute relaxed run
Day 6 - 25 minute steady pace run on hilly route Day 6 - 25 minute steady pace run on hilly route
Day 7 - no running Day 7 - no running
Week IX Week X
1 day no running 1 day no running
Day 1 - 45 minute relaxed run Day 1 - 45 minute relaxed run on hilly route
Day 2 – 30 minute fast tempo run Day 2 - Practice @ school 5:30 pm
Day 3 – 30 minute relaxed run Day 3 - Practice @ school 5:30 pm
Day 4 - 45 minute relaxed run on hilly route Day 4 - Practice @ school 5:30 pm
Day 5 - 30 minute relaxed run Day 5 - 30 minute relaxed pace run
Day 6 - 25 minute fast tempo run on hilly route Day 6 - 30 minute steady pace run on hilly route
Day 7 - no running Day 7 - no running
If you want training information or to reach Coach Goodrich through e-mail at dgoodrich@berkeley.k12.ca.us
Training Notes:
This is a guideline; you may need to adjust the training to fit your schedule.
> Build up gradually. If you commit yourself to the schedule there will be no need to rush your training
> Be sure to take time to stretch thoroughly before and after each run.
> Run at a pace that suits you, run easy enough to be able to finish your entire run
but remember that you are training to be a racer, not to be a jogger.
> Run with team-mates whenever possible.
> Heel walks, blind balances and barefoot walks in soft sand are the best exercises for preventing shin splints.
Doing these exercises before every run will help keep shin splints at a minimum when the hard training starts.
Definitions:
u Relaxed run: Running at a comfortable steady pace that allows easy breathing. There should be no straining to
maintain pace. Conversation with a team-mate should be possible.
u Steady pace run: Running at a continuous steady pace that requires controlled hard breathing. It should require
concentration to maintain pace.
u Hilly run: Route run should include some uphill portions. Relaxed hilly runs should not change breathing
pattern. Steady paced hilly runs require increased effort on the uphill portions.
u Fast tempo run: Continuous fast paced running, it should be faster than steady or relaxed runs.
Fast tempo should be close to race pace running. Conversation should not be easy at this pace.