Summer Running Plans: June 14 - August 24

Coaching note: Mileage assumes healthy athletes who can already tolerate the starting workload for their group. Runners should back off during pain, illness, unusually poor sleep, or extreme heat. Easy days should stay truly easy.

The monthly calendars scroll horizontally on screen and format into printable calendar blocks when printed.

Shared Workout and Lift Key

Long Slow DistanceConversational aerobic running. The athlete should be able to talk in complete sentences.

Threshold Mile RepsControlled mile repeats near threshold effort with short recovery. This is not interval-race pace.

Mona FartlekA structured fartlek using changing fast/float intervals while staying relaxed.

Hilly Tempo RunSteady tempo effort over rolling terrain; effort matters more than exact pace.

Tempo SandwichEasy running before and after a sustained tempo segment.

AM/PM DayA split training day. The exact structure changes by group and is listed inside each plan.

Daily Dynamic FlexibilityListed as DYN + DRILLS on every calendar day. Athletes complete mobility and running drills before the day’s work.

PlyometricsListed as PLYO. Scheduled at least twice weekly to support elastic strength, coordination, and running economy.

60m Stride OutsListed as STRIDES. Scheduled at least twice weekly after medium aerobic runs to reinforce relaxed speed.

Daily Dynamic Flexibility and Drill Routine

Required every day: athletes complete a dynamic flexibility and running drill sequence before any run, lift, plyometric session, or recovery-day movement. This should be treated as part of the workout, not an optional warmup.

Dynamic Flexibility SequenceLeg swings front/back and lateral, walking lunges, spiderman lunges, hip circles, ankle mobility, thoracic rotations, high knees, butt kicks, and carioca.

Running Drill SequenceA-skips, B-skips, ankling, straight-leg bounds, bounding, fast-feet drills, and smooth sprint-mechanics drills.

Calendar MarkerDYN + DRILLS means the athlete completes the dynamic flexibility and drill routine before the assigned work. On recovery days, it becomes a lighter mobility version.

Resource: Dathan Ritzenhein Running Drills and Dynamic Flexibility Routine

Plyometrics, Strides, and Recovery Movement

PlyometricsPerformed at least twice each week, usually after the dynamic drills and before the main workout or before the long run. Keep contacts crisp and stop before fatigue changes mechanics.

60m Stride OutsPerformed at least twice each week after medium aerobic runs. Gradually accelerate for about 20m, run relaxed and fast through the middle, then decelerate smoothly. Walk back fully between reps. Freshmen: 4-6 x 60m. Mid-Level: 6 x 60m. Advanced: 6-8 x 60m.

Rest / Mobility DaysNo athlete should be still all day. Choose 20-40 minutes of easy movement such as hiking, biking, swimming, walking, yoga, or light jogging. Add core work, soft-tissue work, and flexibility as needed.

Plyometric resources: Plyometric Session 1 • Plyometric Session 2

Strength Training Structure

Cardio Circuit Lift: 3 sets of 15 reps for 15 movements with no formal recovery between movements. Keep loads light and movement quality high.
Heavy Strength Day: 5-movement combination chosen from RDL, hip thrust, dead bugs, hang clean, deadlift, jumping quarter squat, full squat, and bent-over row. Use heavier weight for sets of 4 reps.
Bar Speed Strength Day: Similar movement menu, lighter weight, crisp reps, and fast bar speed. Stop sets before reps slow down.

Required Tasks on Rest / Mobility Days

Rest days are recovery-focused, but they are not complete inactivity days. Athletes should leave these days feeling looser, fresher, and more prepared to train.

Easy movement: 20-40 minutes of hiking, biking, swimming, walking, or very light jogging.
Dynamic mobility: lighter version of the daily dynamic flexibility sequence.
Core routine: 2-3 rounds of planks, side planks, dead bugs, bird dogs, glute bridges, hollow holds, or controlled sit-up variations.
Yoga / flexibility: 15-30 minutes focused on hips, hamstrings, calves, ankles, and thoracic spine.
Soft tissue: foam roll calves, quads, glutes, hip flexors, and feet.
Recovery habits: prioritize hydration, sleep, and nutrition.