Elite 600 Club Summer Workouts For Runners 2002

The summer runs are VITAL to your preparation for the fall. Run these workouts in the ORDER and at the PACE given so your progress will be EVEN. Don't substitute or rearrange.

WEEK'S Date

MON TUES WED THURS FRI SAT SUN TOTAL

6/3 5 SS 3 SS 5 FK 7 SS 3 TEM ____ ____ 24more Z1 Z1 Z2 Z1 Z2 6 BUps Plyos 6 Str 6 Acc Plyos

6/10 6 FK 3 SS 5 TEM 6 SS 5 FK 3 SS 5 SS 33 Z2 Z1 Z2 Z1 Z3 Z1 Z1 6 Str Plyos 6 Acc 6 Str Plyos

6/17 6 GIP 3 SS 7 TEM 5 SS 6 GIP 8 SS 10K 35+6 Z1+ Z1 Z2+ Z1 Z1+ Z1 Plyos 6 Str 6 Str Plyos 6 BUps

6/24 8 TEM 3 SS 8 GIP 6 FK 8 SS 5 GIP ____ 38 Z2 Z1 Z1+ Z3 Z1 Z1+ Plyos 6USprints 8 Str 8 Str 8 BUps

7/1 11 GIP 5 SS 5 TT 5 SS 7 SS 4 GIP 5 GIP 42 Z1+ Z1 Z3 Z1 Z1 Z1+ Z1 8DSprints Plyos 8 Str Plyos 8 BUps

7/8 12 SS 5FK 10 GIP 5 TEM 5 FK 9 GIP 8SS 54 Z1 Z2 Z1+ Z2+ Z3 Z1 Z1 8 Usprints Plyos 8 Bups 8 Acc Plyos

7/15 9 SS 5 GIP 9 TEM 8 SS 9 GIP 10 GIP 3 SS 53 Z1 Z1 Z2 Z1 Z1 Z1+ Z1 Plyos 10Dsprints 10 Str Plyos 10 Acc

7/22 9 SS 5 FK 12 GIP 5 SS 5 TT 12 SS 9SS/10K 57 Z1 Z2 Z1+ Z1 Z3 Z1 Z1 10 Str Plyos 10 Bups 10Usprints 10 Str Plyos

7/29 8 SS AM 5 GIP 14 SS 5 TEM 8 GIP 12 SS ____ 58 6 SS PM Z1 Z1 Z2+ Z1+ Z1 6 Str 10Dsprints 10 Str Plyos 10 Bups

8/5 10 SS 5 TEM 13 SS 4 GIP 8 FK 11 GIP 10 SS 61 Z1 Z2+ Z1 Z1 Z3 Z1 Z1 Plyos 10 ACC 10 Str 10Usprints Plyos

8/12 5 TT 6 GIP 14 SS 7 GIP 10 SS 12 SS ____ 54 Z3 Z1 Z1 Z1+ Z1+ Z1 6Bups Plyos 10 Str 10Dsprints 10 Str

8/19 10 GIP 7 TEM 12 SS 6 SS 9 FK 8 GIP 5SS/10K 57 Z1 Z2 Z1 Z1 Z3 Z1 Z1+ 10 Str Plyos 10 Acc 10 Usprints Plyos 8/26 14 SS 9 GIP 11 TEM 7 SS 9 GIP 8 SS ____ 58 Z1 Z1 Z3 Z1 Z1 Z1+ 600 10 Str 10Dsprints 10 Acc Plyos 10 Str (630)

SS means STEADY STATE. Run at a pace at which you can carry on a comfortable conversation. Don't push but don't jog. Check your pulse every mile or so to make sure it is in zone 1, but NO higher. (Hold finger--not thumb--to neck and count the beats you feel in ten seconds. Multiply by 6. That's your pulse. Example:24 beats in 10 seconds equals 144 pulse.)

FK means FARTLEK, the Swedish word for "speed play." Interspace several surges throughout the run, usually bursts of 2 minutes to 4 minutes that take you to zone 2 or 3. Between these bursts, you should run at SS in zone 1. The bursts should be as fast as you can go and still keep each burst at the SAME speed as the one before. This kind of running is one of the best training techniques there is.

GIP means GRADUALLY INCREASING PACE. During the course of your run you should build to a point where the pace is somewhat uncomfortable and hold the pace until you adjust. When that pace becomes comfortable, bump the pace up a notch until it is uncomfortable. Your pulse should go to the upper limits of zone 1, then to the lower limits of zone 2. You should finish this kind of a run strongly.

TEM means TEMPO. After you warm up thoroughly, push your heartrate into zone 2 and keep it in that zone for the time period announced, but do not let it get into zone 3. You will be running at your lactate threshold. It will be difficult for you to sustain this pace for more than 20-25 minutes. This type of run teaches you to run an extended effort without being too fatigued the next day.

TT means TIME TRIAL. A time trial should be AS FAST AS YOU CAN GO while running just short of a maximum effort. Try to run an EVEN race pace throughout. Remember, you will be close to an ALL OUT effort, running in zone 3, so push through to the end. Record your time in your running log.

10K means race a 10K flat road run at an organized local race. Run three of these spaced evenly over the summer to see how much you improve. When you pick your race, try to select a course that is similar to the others you will run, that way your times will be somewhat similar. Record your time in your log as well as your pace per mile. (A 10K is 6.2 miles.)

Usprints mean uphill 100-yard sprints done at the grass strip at the corner of PV Drive and Paseo Lunado. Rest well inbetween so these uphills are as fast as you can go.

Dsprints mean downhill 100-yard sprints done at the grass strip at the corner of PV Drive and Paseo Lunado. Rest well inbetwee so these downhills are very fast.

Acc are 100-yard accelerators.

Bups are 100-yard buildups.

Str are 100-yard striders.