Practices

When you start training, you want to have pretty low mileage and then work up to higher mileage as the season moves on. In the beginning of the training season: Monday: three(3) easy miles. Tuesday: five (5) easy miles. Wednesday: nine (9) easy miles. Thursday: five (5) medium miles (roughly 6:30 pace). Friday: six (6) easy miles (about 40 minutes total). Saturday: five (5) easy miles. As you progress through the season, you want to up your mileage. This is so you are getting used to the higher mileage at the same pace and being able to hold that pace for the whole run. In the midle of the training season: Monday: seven (7) miles (Aerobic intervals)(get your heart pumping). Tuesday: seven (7) easy miles. Wednesday: fourteen (14) LSD miles. Thursday: seven (7) medium miles. Friday: two (2) mile tempo run (sub 11:20)(eight (8) miles total). Saturday: sixteen (16) easy miles (break up into 2 seperate runs in the day). Take Sundays off as a way to rest your body for the week to come. Another option is to take a few miles off of Saturday's run and run them on a Sunday to get the same workout but not have a day off. This way of training is to get your body in shape for the racing season to come. When you are getting ready for the big race of the season, you want to taper for that race. You are going to train hard and then for the week of the race, cut lots of mileage. This is so your body is still in peak condition but has less stress from running high mileage. After the race, begin slowly working your mileage back up.