Elite 600 Club
Summer Workouts For Runners

Article By: Joe Kelly Retired Boys and Girls Country Coach Peninsula High School, Rolling Hills Estates, CA

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.

 

Date	Mon	Tue	Wed	Thu	Fri	Sat	Sun	Weeks
6/3	5 SS Z1 6 BUps	3 SS Z1 Plyos	5 FK Z2 6 Str	7 SS Z1 6 Acc	3 TEM Z2 Ploys	- -	- -	24 More
6/10	6 FK Z2 6 Str	3 SS Z1 Ploys	5 TEM Z2 6 Acc	6 SS Z1 6 Str	5 K Z3 Ploys	3 SS Z1	5 SS Z1	33
6/17	6 GIP Z1+ Ploys	3 SS Z1 6 Str	7 TEM Z2+ 6 Str	5 SS Z1 Ploys	6 GIP Z1+ 6 BUps	8 SS Z1	10K	35+6
6/24	8 TEM Z2 Ploys	3 SS Z1 6 Usprints	5 GIP Z1+ 8 Str	6 FK Z3 8 Str	8 SS Z1 8 BUps	5 GIP Z1	- -	38
7/1	11 GIP Z1+ 8 DSprints	5 SS Z1 Ploys	5 TT Z3 8 Str	5 SS Z1 Plyos	7 SS Z1 8 BUps	4 GIP Z1+	5 GIP Z1	42
7/8	12 SS Z1 8 Usprints	5 FK Z2 Ploys	10 GIP Z1+ 8 BUps	5 TEM Z2+ 8 ACC	5 K Z3 Ploys	9 GIP Z1	8 SS Z1	54
7/15	9 SS Z1 Plyos	5 GIP Z1 10 Dsprints	9 TEM Z2 10 Str	8 SS Z1 Plyos	9 GIP Z1 10 ACC	10 GIP Z1+	3 SS Z1	53
7/22	9 SS Z1 10 Str	5 FK Z2 Ploys	12 GIP Z1+ 10 BUps	5 SS Z1 10 Usprints	5 TT Z3 Ploys	12 SS Z1 Ploys	9 SS/10K Z1	57
7/29	8 SS AM 6 SS PM 6 Str	5 GIP Z1 10 Dsprints	14 SS Z1 10 Str	5 TEM Z2+ Plyos	8 GIP Z1+ 10 BUps	12 SS Z1	- -	58
8/5	10 SS Z1 Plyos	5 TEM Z2+ 10 ACC	13 SS Z1 10 Str	4 GIP Z1 10 Dsprints	8 FK Z3 Ploys	11 GIP Z1	10 SS Z1	61
8/12	5 TT Z3 6 Bups	6 GIP Z1 Ploys	14 SS Z1 10 Str	7 GIP Z1+ 10 Dsprints	10 SS Z1+ 10 Str	12 SS Z1	- -	54
8/19	10 GIP Z1 10 Str	7 TEM Z2 Ploys	12 SS Z1 10 Acc	6 SS Z1 10 Dsprints	9 FK Z3 Ploys	8 GIP Z1	5 SS/10K Z1+	57
8/26	14 SS Z1 10 Str	9 GIP Z1 10 Dsprints	11 TEM Z3 10 Acc	7 SS Z1 Plyos	9 GIP Z1 10 Str	8 SS Z1+	- -	58 600

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.

10 K 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.