Summer base mode

Here is a general breakdown of summer base training for the good number of you who are not doing many structured workouts for a couple of months. Eva Stuart had initially asked about it, but I may not have been specific enough so I went back to an old log.

It's simpler than structured workouts and relies on the "minutes" system instead of miles in the summer. Generally what happens is the mileage increases by up to one-third or more for a few folks over the course of the summer. Occasional runs on the off-days can also add to the mileage, as well as more emphasis on long runs to gear up for marathon training.

Some more elite groups would start at 450 minutes (all on trails with the exception of tempos) for about 65-70 miles per week and build up from there, so an athlete with the properly developed training capacity can plug in percentages to increase their starting point in mileage. Note the running is not going to be as intense, so your body can handle and absorb more mileage. Also it's OK to join your friends for a swim, bike ride, hike, a soccer game, a game of ultimate--summer is a time of activity so be active and healthy! If you do play ultimate or soccer you might need to shave 20 minutes off of your run the next day, or skip the morning run etc., and play that one by ear.

Week 1
Sunday = OFF (at Colorado they would jog on this day but it seems this day off is better for many of you).

Monday = 55 minutes, maybe give it a decent effort the last half

Tuesday = 65 minutes w/ hills but nothing too crazy

Wednesday = 40 minutes with 4-5 strides, core, abs, light plyos

Thursday = 55 minutes, very similar to Monday, maybe a hillier run

Friday = 30-40 minutes, strides

Saturday = 80 minutes not too hard

TOTAL 320 minutes = ~ 43.5 miles @ 7:30-45 / mile average OR 48 miles @ 6:45-7:00 / mile average


Week 2
Sunday = OFF

Monday = 60 minutes, push 20 minutes at something like 6:20 pace, nothing hard, just an effort

Tuesday = 70 minutes, hills not not too hard

Wednesday = 40 minutes with 4-5 strides

Thursday = 60 minutes, easy first half, harder second half

Friday = 30-40 minutes, strides

Saturday = 85 minutes

TOTAL 340 minutes = ~45.5-46 miles @ 7:30-45 / mile average OR 50 miles @ 6:45-7:00 / mile average


Week 3
Sunday = OFF

Monday = 20 minute morning jog, 50 minute evening run with 6 x 2:00 at 5K pace, nothing crazy

Tuesday = 70 minutes, hills, surge on the uphills and float the run overall but nothing too hard

Wednesday = 45 minutes with 4-5 strides

Thursday = 60 minutes, any pace that feels right, on your own

Friday = 30-40 minutes, strides

Saturday = 85 minutes

Total 355 minutes = 48 miles @ 7:30-45 / mile average OR 53 miles @ 6:45-7:00 average



Week 4
Sunday = off
Monday = 20-minute morning jog, 60-minute evening run: 10-minute warm-up w/ 8 mins. at 6:30 pace, 8:00 at 7:00 pace, 8:00 at 6:20 pace 8:00 at 7:00 pace, 8:00 at 6:00-low pace = 40-minute effort + 10-minute cool down = 60 mins. total for evening run.
Tuesday = 65 minutes easy

Wednesday = 45 minutes easy, strides

Thursday = morning 20-minute jog, evening 50 minutes on rolling loop, surge on every uphill

Friday = 35-45 minutes, strides

Saturday = 90 minutes

TOTAL = 395 minutes = ~53.5 miles @ 7:30-45 / mile average OR 59 miles @ 6:45-7:00 average

The second month would include more doubles and really getting into the long runs a bit more. There is little need to do anything other than a tempo run here and there on the track. After a month of this you might be ready to run harder, but this helps set you up to transition into the base-building groove.