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~ June 2015 ~ Sun Mon Tue Wed Thu Fri Sat . 1 2 First week of FIND SOFT CROSS TRAIN NO MAXING June easy light SURFACE, WITH SWIMMING OUT! runs – up to 10 TRAILS,GRASS AND RUNNING NOT A BIG FAN miles total IN POOL (DEEP OF TREADMILLS END) WEIGHTS – HIGH REPS WITH LOWER WEIGHT - 31 1 2 3 4 5 6 3 levels When doing 9:30 mile pace – Avoid concrete, A – returning B – returning C – new runners, Goal for week distance runs I basically you ashalt better, experienced runners that did 9th graders with listed on Sunday prefer faster should be doing trails best – ice runners that not run track, minimal distance pace shorter your long runs at even when you have been under have been off experience Sunday is off distance - I about 1 to 1:30 don’t think you 22 min for 5k for awhile, new day would rather you min. slower than need it – experienced run 3 miles at your 5k race especially area runners Distance listed 7:30 mile pace pace under knee by include warmup than 7 miles at patella if off for runs awhile 7 8 9 10 11 12 13 First week back A – 3 miles A – 4 miles A – 3 miles A – 4 miles Extra off day A – 6 miles – Or fun Friday A – 20 miles B – 3 miles B – 3 miles B – 3 miles B – 3 miles day B – 3 miles B – 15 miles C – 10 miles C – 2 miles C – 2 miles C – 2 miles C – 2 miles C – 2 miles

14 15 16 17 18 19 20 Second week A – 4 miles A – 5 miles A – 4 miles A – 1 mile warm Extra off day or A – 7 miles A – 25 miles up fun Friday day B – 20 miles B – 3 miles B – 4 miles B – 3 miles 2 mile B – 5 miles C – 15 miles repeats C – 3 miles C – 3 miles C – 3 miles 1 mile cool C – 4 miles down B – 1 - 1 repeat – 1 C – 1 – 1 repeat - 1

21 22 23 24 25 26 27 Third week A – 5 miles A – 5 miles A – 5 miles A – 1 mile warm up A – 3 miles on own A – 6 to A – 30 miles 7 miles B – 25 miles B – 4 miles B – 5 miles B – 4 miles 3 mile repeats B- 3 miles on own B - 4 to C – 15 miles 5 miles C – 3 miles C – 3 miles C – 3 miles 1 mile cooldown C – extra off day C - 3 miles B – 1 – 2 – 1 C – 1 – 2 – 1

More Calendars: 2011 Calendar, 2012 Calendar, Calendar Template

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