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Running The Mind
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Thursday, June 28, 2007

500 Mile Summer

This is an example of building miles slowly, with a two week build-up, one week recovery type schedule (see periodization). Try not to get caught up in the numbers. A basic/general rule to follow is;

Sunday - Long Run.
Monday - Half the distance of the Long Run.
Tuesday - One to two miles up from Monday.
Wednesday - One to two miles down from Tuesday.
Thursday - Second Long Run. Around two miles shorter than Sunday Long Run.
Friday - Around half the distance of Thursday.
Saturday - Same or less than Friday.

For pace, see Periodization and Summer Miles Part III posts.

Week #1
Sunday - 6 miles easy.
Monday - 3 miles easy.
Tuesday - 5 miles easy.
Wednesday - 4 miles easy.
Thursday - 5 miles easy.
Friday - 4 miles easy
Saturday - 3 miles easy.
Total Miles - 30

Week #2
Sunday - 8 miles easy.
Monday - 4 miles easy.
Tuesday - 6 miles easy.
Wednesday - 4 miles easy.
Thursday - 6 miles easy.
Friday - 4 miles easy.
Saturday - 4 miles easy.
Total Miles - 36

Week #3
Sunday - 6 miles easy.
Monday - 4 miles easy.
Tuesday - 5 miles easy.
Wednesday - 4 miles easy.
Thursday - 5 miles easy.
Friday - 4 miles easy.
Saturday - 4 miles easy.
Total Miles - 32

Week #4
Sunday - 10 miles easy.
Monday - 4 miles easy.
Tuesday - 6 miles easy.
Wednesday - 4 miles easy.
Thursday - 8 miles easy.
Friday - 4 miles easy.
Saturday - 4 miles easy.
Total Miles - 40

Week #5
Sunday - 10 miles easy.
Monday - 4 miles easy.
Tuesday - 6 miles progressive.
Wednesday - 6 miles easy.
Thursday - 8 miles easy.
Friday - 4 miles moderate.
Saturday - 4 miles easy.
Total Miles - 42

Week #6
Sunday - 8 miles easy.
Monday - 4 miles easy.
Tuesday - 6 miles progressive.
Wednesday - 5 miles easy.
Thursday - 6 miles easy.
Friday - 5 miles moderate.
Saturday - 4 miles easy.
Total Miles - 38

Week #7
Sunday - 10 miles easy.
Monday - 5 miles easy.
Tuesday - 6 miles moderate.
Wednesday - 6 miles progressive.
Thursday - 8 miles easy.
Friday - 5 miles easy.
Saturday - 4 miles moderate.
Total Miles - 44

Week #8
Sunday - 12 miles easy.
Monday - 6 miles easy.
Tuesday - 6 miles progressive.
Wednesday - 6 miles easy.
Thursday - 8 miles moderate.
Friday - 4 miles easy.
Saturday - 4 miles easy.
Total Miles - 46

Week #9
Sunday - 10 miles easy.
Monday - 4 miles easy.
Tuesday - 6 miles threshold.
Wednesday - 6 miles moderate.
Thursday - 8 miles easy.
Friday - 4 miles easy.
Saturday - 4 miles progressive.
Total Miles - 42

Week #10
Sunday - 12 miles easy.
Monday - 6 miles easy.
Tuesday - 8 miles threshold.
Wednesday - 6 miles progressive.
Thursday - 10 miles easy.
Friday - 6 miles easy.
Saturday - 4 miles easy.
Total Miles - 52

Week #11
Sunday - 12 miles easy.
Monday - 6 miles easy.
Tuesday - 8 miles threshold.
Wednesday - 7 miles easy.
Thursday - 10 miles easy.
Friday - 6 miles easy.
Saturday - 6 miles moderate.
Total Miles - 55

Week #12
Sunday - 12 miles easy.
Monday - 6 miles moderate.
Tuesday - 8 miles easy.
Wednesday - 6 miles threshold.
Thursday - 10 miles easy.
Friday - 6 miles easy.
Saturday - 4 miles easy.
Total Miles - 52

Total Summer Miles - 509

5 comments:

Anonymous said...

I was interested in doing the 500 mile summer, but I wasn't sure if there was a way that I could put a rest day in there. I still want to reach my goal of 500 miles, I just think a rest day to let your muscles recover from the miles is an important part of the training. If you can help me fit this into the schedule you've provided that would be great. Thanks.

Anonymous said...

hi i was interested in doing the 500 mile summer. i just knew that i wanted there to be a rest day once a week to let my muscles recover. i wasn't sure if there was a way to still fit the whole 500 miles in with a rest day during the week. if you could help me plan that somehow that would be great. thanks.

Joseph A. Renguso said...

You can still get 500 miles in a summer with a day off. A typical week might look like this;

Sunday - 12 miles
Monday - 6 miles
Tuesday - 6 miles
Wednesday - 6 miles
Thursday - 8 miles
Friday - Off
Saturday 6 miles

Total miles 44

44 miles a week for a 12 week summer = 528 miles

Even if you ran 6 on Thursday instead of 8 it would come out to 504 miles.

Sometimes instead of taking a full day off, some runners do what's called active rest. This would be running only a couple of miles 2 to 4 at a very slow pace. It allows the body to rest and recover while still running. Taking the day entirely off doesn't hurt though.

Anonymous said...

this is my second yr of cc, my first summer that i will run. my coach starts everyday practice 2 weeks before school starts, making it a 10 week summer. I'm on varsity and he encourages varsity runners to do 300-500 miles. I planned for 500 miles but i'm on pace for 500+. I run 13 days out of every two weeks.i start running two weeks before summer to be able to start out the summer doing 6-12 miles per day. i do at least 4 long runs per 2 weeks and on days i dont do long run i find it better to do two runs per day.

Anonymous said...

this is my second yr of cc, my first summer that i will run. my coach starts everyday practice 2 weeks before school starts, making it a 10 week summer. I'm on varsity and he encourages varsity runners to do 300-500 miles. I planned for 500 miles but i'm on pace for 500+. I run 13 days out of every two weeks.i start running two weeks before summer to be able to start out the summer doing 6-12 miles per day. i do at least 4 long runs per 2 weeks and on days i dont do long run i find it better to do two runs per day.