Summer Workouts

Below are suggested workouts to guide team members through June.  We encourage you to start your training now to enable you to achieve your highest level of fitness for the upcoming season.

Training Level:

We have provided 3 levels of training.  Start with the level that is comfortable for you at this time.  You can move up to a higher level as your training increases.

Tier 1 – For those who have been training for several weeks and who are targeting top levels of performance ( Boys: Under 18:30 ; Girls: Under 20:00).

Tier 2 – For those who have completed some recent training but are not ready or able to train at a tier 1 level.

Tier 3 – For those who have not been training recently.  This is a starting level.  Runners should set a goal to move to Tier 2 after 4 to 6 weeks of training at tier 3.


School property is not available at this time.  Choose running locations that are safe from road traffic and are not congested with walkers.

Try to do half or more of your training on surfaces that are not paved.

Options might include:

Rail trail – there are 3 sections in our area

Chestnut Grove park – East of the landfill

Herr Park – Next to Manor Middle



Workout – Middle part of this workout would include runs at a faster than race pace.  Options might include: repeat 400, 800, or 1600 meter runs, repeat hills

Easy Run –  Usually a recovery day after a harder workout. (Not a jog!)  Pace is about 1 minute per mile slower that race pace

Tempo Run – Middle part of this run is at a harder pace than other distance runs.  Pace is about 30 to 60 seconds per mile slower that race pace

Long Run – Intended to develop aerobic capability.  Longest run of the week. Steady pace 1 to 2 minutes per mile slower that race pace

Supplemental Training:

Do core training about 4 times per week for 10 to 15 minutes per session:

Options include:  Planks, push-ups, sit-ups

Do base speed training 1 to 2 times per week

Options include:  4 time 50 to 100 meter run at a fast pace, 1 minute rest between

Tier 1MondayTuesdayWednesdayThursdayFridaySaturday 
Work-OutEasy RunTempo-RunEasy RunWork-OutLong RunTotal Miles
8-Jun4 to 64 to 619 to 29
15-Jun4 to 63 to 54 to 64 to 64 to 619 to 29
22-Jun4 to 64 to 64 to 63 to 54 to 64 to 623 to 35
29-Jun5 to 74 to 64 to 63 to 54 to 65 to 725 to 37
Tier 2MondayTuesdayWednesdayThursdayFridaySaturday 
Work-OutEasy RunTempo-RunEasy RunWork-OutLong RunTotal Miles
8-Jun3 to 43 to 514 to 24
15-Jun3 to 53 to 53 to 53 to 43 to 514 to 24
22-Jun3 to 54 to 63 to 53 to 44 to 617 to 26
29-Jun4 to 54 to 653 to 44 to 55 to 625 to 31
Tier 3MondayTuesdayWednesdayThursdayFridaySaturday 
Easy RunEasy RunTempo-RunEasy RunEasy RunLong RunTotal Miles
8-Jun2 to 43 to 49 to 16
15-Jun2 to 42 to 42 to 43 to 49 to 16
22-Jun3 to 43 to 42 to 43 to 411 to 16
29-Jun3 to 433 to 444 to 517 to 20
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