NWMS CC Summer Workouts June Sunday Monday Tuesday Wednesday Thursday Friday Saturday 1 2 3 4 5 6 7 Rest! No 8 9 10 11 12 13 14 0.5 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 15 16 17 18 19 20 21 Non-stop, easy, 1-2 minutes slower than 1 minute slower than steady Saturday s your time yesterday Twilight @ 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 22 23 24 25 26 27 28 Non-stop, easy, 1-2 minutes slower than steady Saturday s 1 st mile time 29 30 Non-stop, easy, steady Twilight @ 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 45-60 seconds slower 1 st mile as fast as you can record the time for next week. 2 nd and 3 rd miles are a 60-90 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!
NWMS CC Summer Workouts July/August Sunday Monday Tuesday Wednesday Thursday Friday Saturday 29 30 1 2 3 4 5 Meet @ Morse Park Beach 1+ s - 1 st mile as fast Non-stop, 6:30pm w/ Family & Friends! 60-90 seconds Try to get within 10 45-60 seconds slower as you can record the 30-60 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 60-90 seconds Saturday Saturday mile, then go a little more slower 6 7 8 9 10 11 12 Non-stop, Twilight @ NHS CC Course 6:30pm - $5.00 Family & Friends Invited! 45-60 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 45-60 seconds slower 4 s - 1 st mile as fast as you can record the time for next week. Remaining miles at 60-90 seconds slower 13 14 15 16 17 18 19 Non-stop, Twilight @ NHS CC Course 6:30pm $5.00 Family & Friends Invited! 45-60 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 45-60 seconds slower 4 s - 1 st mile as fast as you can record the time for next week. Remaining miles at 60-90 seconds slower 20 21 22 23 24 25 26 30-60 seconds slower 45-60 Non-stop, than your mile time Saturday seconds slower 45-60 seconds slower than your mile time from Saturday Meet @ 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 60-90 seconds slower 27 28 29 30 31 1 2 4 s Non-stop, 30-60 seconds slower than your mile time Saturday 45-60 seconds slower than your mile time from Saturday Meet @ 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 30-45 seconds slower 5 s 1 st mile as fast as you can record the time for next week. Remaining miles at 45-60 seconds slower 3 4 5 6 7 8 9 4 s Non-stop, Meet at NWMS Track 6:30pm w/ Family/Friends 30-60 seconds slower than your mile time Saturday 45-60 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 30-45 seconds slower 5 s Non-stop,
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of (s) s Average s for the Week s Month to Date s Year to Date s for Career
of (s) s Average s for the Week s Month to Date s Year to Date s for Career
of (s) s Average s for the Week s Month to Date s Year to Date s for Career
of (s) s Average s for the Week s Month to Date s Year to Date s for Career
of (s) s Average s for the Week s Month to Date s Year to Date s for Career