It is VERY IMPORTANT to run these workouts in the order and at the pace given so your progress will be even. If your religion does not allow you to run on Sunday, run that day's workout on Saturday instead.

WEEK'S Date

MON TUES WED THURS FRI SAT SUN TOTAL

6/17 2 GIP 2 GIP 2 GIP 2 GIP 2 GIP ____ 2 GIP 12

6/24 2 GIP 2 GIP 2 GIP 2 GIP 2 GIP 2 GIP ____ 12

7/1 3 GIP 2 GIP 3 GIP 3 GIP 3 GIP 2 GIP ____ 16

7/8 3 GIP 3 GIP 2 GIP 3 TT 2 GIP ____ 3 GIP 16

7/15 2 GIP 3 GIP 3 GIP 2 GIP 3 GIP 3 GIP ____ 16

7/22 4 GIP 3 GIP 4 GIP 4 GIP 3 GIP ____ 4 GIP 22

7/29 3 GIP 4 GIP 4 GIP 3 GIP 4 GIP 4 GIP ____ 22

8/5 4 GIP 4 GIP 3 GIP 4 TT 4 GIP ____ 3 GIP 22

8/12 5 GIP 4 GIP 3 GIP 5 GIP 4 GIP 3 GIP ____ 24

8/19 5 GIP 4 GIP 5 GIP 5 GIP 4 GIP ____ 5 GIP 28

8/26 5 GIP 5 GIP 5 GIP 4 GIP 5 TT 4 GIP ____ 28 218 The most important consideration is that you run consistently, regularly, so that you can develop a mileage "base" from which to become better in the fall. Note carefully the material below so you know exactly how to run these workouts and improve.

The term GIP above stands for "gradually increasing pace." Notice the term "INCREASING" pace NOT "DECREASING" pace, so the idea is to start slowly (as in warm-up) on each run and to keep building the pace as you warm up and feel stronger. If you do this each day, you will notice amazing improvement, but you have to do this AS INSTRUCTED. You can't merely just go out and jog or run. Remember that you are doing your mileage for a PURPOSE--TO BECOME FASTER.

TT means "time trial." A time trial should be as fast as you can go at an EVEN pace over a certain distance. You will actually be running just short of a maximum effort since you are not really racing against an opponent. Be sure to keep your pace even rather than to start quickly and end slowly.

Record your time in your log EVERY DAY. Serious runners remember their times. They are always aware of their times.