Sunday Monday Tuesday Wednesday Thursday Friday Saturday Miles Non-stop, easy, steady pace

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1 NWMS CC Summer Workouts June Sunday Monday Tuesday Wednesday Thursday Friday Saturday Rest! No s Non-stop, easy, steady 0.5 s as hard as possible time yourself 0.5 s Pace is 1 minute slower than yesterday time yourself 0.5+ s as hard as possible, then jog a little extra at a slightly slower 0.5 s 1 minute slower than your fastest time so far this week it as fast as you can record the time for next week Non-stop, easy, 1-2 minutes slower than 1 minute slower than steady Saturday s your time yesterday NHS CC Course 6:30pm - $5.00 Family & Friends Invited! 1+ Try to get within 10 seconds or beat your time last Saturday for the mile, then go a little more 1 st mile as fast as you can record the time for next week. 2 nd mile is a 1-2 minute slower Non-stop, easy, 1-2 minutes slower than steady Saturday s 1 st mile time Non-stop, easy, steady NHS CC Course 6:30pm - $5.00 Family & Friends Invited! 1+ s Try to get within 10 seconds or beat your time last Saturday for the 1 st mile, then go a little more seconds slower 1 st mile as fast as you can record the time for next week. 2 nd and 3 rd miles are a seconds slower KEEP IN MIND Goals To run six days a week To run without stopping To run farther, faster, farther faster! Motivators The distances you run Your times for each run Log Book Always keep workout notes! Don t Forget WARM-UP AND COMPLETE DYNAMIC STRETCHING BEFORE AND AFTER EVERY WORKOUT! STAY HEALTHY THIS SUMMER!

2 NWMS CC Summer Workouts July/August Sunday Monday Tuesday Wednesday Thursday Friday Saturday Morse Park Beach 1+ s - 1 st mile as fast Non-stop, 6:30pm w/ Family & Friends! seconds Try to get within seconds slower as you can record the seconds slower slower than your seconds or beat your time time for next week. 2 nd and than your mile time from mile time from last Saturday for the 1 st 3 rd miles are a seconds Saturday Saturday mile, then go a little more slower Non-stop, NHS CC Course 6:30pm - $5.00 Family & Friends Invited! seconds slower than your mile time from Saturday 2+ s Try to stay within 10 seconds of your mile for each mile, then go a little more seconds slower 4 s - 1 st mile as fast as you can record the time for next week. Remaining miles at seconds slower Non-stop, NHS CC Course 6:30pm $5.00 Family & Friends Invited! seconds slower than your mile time from Saturday 3+ s Try to stay within 15 seconds of your mile for each mile, then go a little more seconds slower 4 s - 1 st mile as fast as you can record the time for next week. Remaining miles at seconds slower seconds slower Non-stop, than your mile time Saturday seconds slower seconds slower than your mile time from Saturday Dillon Park 6:30pm w/ Family/Friends 3+ s try to stay within 15 seconds of your mile for each mile, then go a little more 4 s 1 st mile as fast as you can record the time for next week. Remaining miles at seconds slower s Non-stop, seconds slower than your mile time Saturday seconds slower than your mile time from Saturday NHS CC Course 6:30pm w/ Family/Friends 3+ s try to stay within 15 seconds of your mile for each time, then go a little more 4 s seconds slower 5 s 1 st mile as fast as you can record the time for next week. Remaining miles at seconds slower s Non-stop, Meet at NWMS Track 6:30pm w/ Family/Friends seconds slower than your mile time Saturday seconds slower than your mile time from Saturday 3+ s try to stay withing 15 seconds of your mile for each time, then go a little more 4 s seconds slower 5 s Non-stop,

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