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summer workouts

This plan is a good solid start for people who have run before. I suggest new people to stick with 20 miles per week. Again, feel free to contact me for a specific plan if you need one.

Highlands Summer Mileage (15-30)

 
       
15 mpw       
sample week      
Mon - 2   5 week plan  MPW
Tues - OFF   June 8-14 15 miles
Wed - 3   June 15-21 20 miles
Thurs - 4x20 secs @ tempo -  3 mi June 22-28 25 miles
Fri - 3   June 29-July 5 30 miles (Race- 7/4)
Sat - OFF   July 6- 13 30 miles  
Sun - LR 4      
       
20 mpw - Add to above plan. 1 additional mile to Sunday LR
 
       
30 mpw      
sample week      
Mon - 2am 4pm      
Tues - 5      
Wed - 4      
Thurs - 1mi @ tempo - total 4 mi    
Fri - OFF      
Sat - Easy 4      
Sun - LR 7