COACHING ATHLETICS quarterly

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Volume 8, Number 2 • Summer 2013

Featuring Track Spike Review 8 Molly Huddle Q&A 10 RBR Summer Mileage Program 13 JENNY SIMPSON is once again being coached by Mark Wetmore and it’s paying off in a big way. In April, she won the Drake Relays 1500m in a then-world leading time and at Oxy in mid-May, she won the 800m in a PB. June saw her capture the U.S. title at 5000m in Des Moines, and July held a Diamond League win in Monaco. All in all, it’s been an excellent lead-up to Moscow and the World Champs next month.

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quarterly

COACHING AT H L E T I C S PUBLISHER’S NOTE

Volume 8, Number 2 • Summer 2013

e coach-athlete relationship is a delicate matter. Consider Jenny Simpson for a moment. In 2010, Simpson signed with New Balance, her first sponsor, and changed coaches from her University of Colorado coach to Juli Benson, a 1996 Olympian at 1500m and an assistant coach at the Air Force Academy. After missing most of the 2010 season with an injury, Juli guided Jenny to the World Champs in 2011. e following year, Jenny had a rough season and didn’t make the 1500m final in London at the 2012 Olympics.

Eventually, Simpson decided to return to her college coach, Mark Wetmore. After running sparingly indoors, Jenny has put together a string of great efforts this outdoor season. In April, she won the Drake Relays in a then-world leading 1500m time. Next up was the Oxy meet in mid-May, where she won the 800m in a PB, and she followed that with the U.S. title at 5000m in Des Moines in June. In Monaco in July, Simpson looked like her 2011 self—confident, racing up front—and she pulled out the champion gear when she went by Helen Obiri on the last straightaway to win in 4:00.48, her best time since 2009.

Was it the change in coaching? e return to remembered training methods?

A combination of things? We’ll have to watch and see in her case, but I always remember that coaching is both an art and a science.

Remember to follow us LIVE in Moscow at www.runblogrun.com to see how Jenny and the rest of Team USA fare.

See you in the stands!

Group Publisher Larry Eder larry@runningnetwork.com 920.563.5551, ext. 112 Group Editor Christine Johnson christinej.ssm@gmail.com 608.239.3787 Advertising Larry Eder larry@runningnetwork.com 608.239.3785 Writers/Contributors James Dunaway, Cregg Weinmann Photographers www.PhotoRun.net Layout/Design, Art Production Alex Larsen Proofreader Marg Sumner, Red Ink Editorial Services Editor Larry Eder Pre-Press/Printer W. D. Hoard & Sons Company, Fort Atkinson, WI

Larry Eder

Phone 608.239.3785 Fax 920.563.7298

TOC

Table of Contents

7 Is the NCAA Incapable of

10 Q & A with

Admitting a Mistake?

Molly Huddle

By James Dunaway

By Larry Eder

8 Track Spike Reviews

By Cregg Weinman

13 Summer Mileage

By Larry Eder

Coaching Athletics Quarterly is produced, published, and owned by Shooting Star Media, Inc., PO Box 801, Fort Atkinson, Wisconsin 53538-0801. Publisher assumes no liability for matter printed, and assumes no liability or responsibility for content of paid advertising and reserves the right to reject paid advertising. Opinions expressed are those of the authors and not necessarily those of the Publisher.

Copyright ©2013 by Shooting Star Media, Inc. All Rights Reserved. No part of this publication may be reproduced or stored in any form without written permission of the Publisher. Coaching Athletics Quarterly is not related to or endorsed by any other entity or corporation with a similar name and is solely owned by Shooting Star Media, Inc. Publisher recommends, as with all fitness and health issues, you consult with your physician before instituting any changes in your fitness program.

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Sponsored By One of the most unexpected running performances in 2012 featured Meb’s victory and new PR at the Houston Trials on January 15, 2012, and his fourth place and fastest American finish at the London Games on August 12, 2012. Meb is an elite runner who always races best under the most difficult conditions. Coached for 18 years by Bob Larson, he finds strength in his ongoing relationships.

Engineered to promote a midfoot strike.

Meb forged a new partnership with the Skechers Performance Division as he was training for the 2011 New York City Marathon. He worked with the footwear company’s design team on the development of Skechers GOrun and leveraged his experience to fine tune the design of Skechers GOrun 2. When I interviewed Meb in November 2011, he told me that after using Skechers GOrun he no longer had to wear orthotic inserts in his shoes — something that amazed him.

Skechers asked Meb to answer a few of our training questions below. Check out what he has to say and make sure you follow the Skechers Performance Division’s advice and give Skechers GOrun 2 a try at your local running store to see how they work for you! Find a dealer near you at: SkechersPerformance.com or roadrunnersports.com.

Traction control.

Responsive feedback.

Meb earned a silver medal at the 2004 Athens games and won the 2009 New York City Marathon.

We caught up with him in early February, while he was training for the 2013 Boston Marathon.

Proprietary lightweight injection-molded midsole

Q: Meb, you’re a top world-class marathoner, but while the vast majority of the runners in most marathons take their running seriously, they’re not serious competitors for the podium or anywhere near it. How should they train?

Minimal heel lift keeps the foot in a nearly neutral position.

MEB: The first thing I’d say would be, “What race are you getting ready for?” That’s what you should train for. That’s the reason for every workout. Now, if you’re running a halfmarathon in a couple of weeks, as part of your preparation for a full marathon, say, two months from now, then your training for the half is part of your

marathon training. Use it (the half) to experiment: for example going out at a hard pace and seeing how long you can keep it up. Or see if you can run exactly even splits for the half, or even go for negative splits. Learn what you can or can’t do. The point is that every workout should have a purpose, even if it’s just to recover from a hard workout the day before. Make a plan for each workout and each race. Then execute your plan.

Q: Any other advice?

6.6 ounces (Men’s size 9) 5.2 ounces (Women’s size 7)

MEB: Find somebody you can train with on a regular basis – it can be an individual or a group. Having a training partner or partners makes it easier to get out the door on those days when you’d really rather not. And one more thing about the marathon.

In the first half of the race, it’s better to be too slow than too fast. That’s a luxury I don’t have; I have to stay with the leaders to have a chance to win the race. But you can – and should – run your own race. The race you’ve planned.

skechersperformance.com Facebook: SkechersPerformance Twitter: @skechersGO

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Is the

NCAA Incapable of Admitting a Mistake?

In June 2002 the NCAA announced a new outdoor track and field championships format, to begin in 2003. ere was little, if any, previous public discussion; apparently, a small group of committee members and administrators just decided to “improve” things.

Let’s be clear: e system wasn’t broken. ere was nothing wrong with the old format, which essentially brought the top 25 athletes on each event’s performance list to the championships. If more participants were wanted, all these organizers had to do was go farther down on the performance lists.

But no, they decided to hold four regional “qualifying” meets in which the first five finishers in each, plus selected “wild cards,” went to the championships. at didn’t really work too well, so in 2010 a change was made to two “East and West Preliminaries,” with the top 12 finishers in each automatically qualifying for the championships—yes, finishing 12th is a good as “winning” in this joke of a meet—this year to be held in Eugene.

Some back-of-the-envelope calculations show that the total costs to the competing schools in each of this year’s preliminaries was at least $1.5 million. at’s opposed to zero dollars to select the top 24 by consulting the performance lists.

And as one who has covered 53 NCAA outdoor meets, I can tell you that the odds of anyone who isn’t in the top 24 scoring even one point is more than 1,000 to 1.

Besides wasting all the millions the universities have spent on this pointless exercise, additional damage is done to the sport’s annual calendar, since it effectively shortens the spring season for collegians by two weeks.

When grown-ups make a mistake, they admit it.

How about it, NCAA? —James Dunaway

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#

Track Spikes Summer 2013 As in most post-Olympic years, 2013 features 6 brands that are offering new products in honor of London’s champions. Though the number of brands is down, there’s still a good selection of products from which to choose. For this review, we present 6 models that we’ve tested for your benefit. Most of these shoes are designed for athletes competing at the upper levels, as well as anyone interested in the advantages afforded by technical track & field equipment. We also preview another 5 shoes (one new model, four updates). This sampling is intended as a starting point in your search for track & field excellence.

As always, if you haven’t done much running in spikes recently, allow yourself time to adapt to their minimal support, structure, and cushioning. And for periodic updates, check in at www.runningproductreviews.com

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The high-end spikes from adidas have been adapted for another season, with the field event shoes receiving color-ups since London. The adiZero High Jump aims to provide the grip and support demanded by jumpers looking for maximal efforts. This update has some key changes, although it provides the same performance.

The upper moves to a smooth synthetic leather, discarding the zippered shroud of the previous mesh version.

Ventilation holes through the upper aid in perspiration dispersal. The tongue is gusseted and consists of a stretchy synthetic that snugs the fit. Minor reshaping in the ankle collar and a retextured polyester lining that effectively wicks moisture help provide a snug and conforming fit. The spike plate has a new spike alignment, and the outersole is now full-length sharkskin to grip even in wet conditions. The midsole, a textured compression-molded EVA, is visible through the grid of the sharkskin. Expect the quality and performance that adidas is known for in this round of the adiZero High Jump. $ Unisex 4.5–15 able synthetic leather sharkskin over Pebax spike plate

! 10.0 oz. (w/spikes, men’s 11) 7 forefoot, 4 heel; replacesheet EVA full-length CM-EVA "! full-length high jump, on synthetic surfaces

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While some brands have a complete range of high-end technical track & field shoes, over time, ASICS has broadened both upper and midpriced offerings for most events. The new Turbo Jump is a bargain-priced shoe that offers performance and durability. The upper is a closed minimesh to keep out the pit sand, with a full rand of synthetic leather for durability and support. A hook-and-loop lockdown strap across the metatarsals provides stable support through all phases of the jump. The midsole is a thin layer of sheet-cut EVA for just a touch of cushion, particularly for the triple jump. The outersole is durable, full-length carbon rubber that makes it suitable for both synthetic and natural runways. The Turbo Jump offers good performance and value for beginning jumpers at an affordable price. $ unisex 5–12,13 minimesh, synthetic leather carbon rubber

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! 8.2 oz. (w/spikes, men’s 11) 8, replaceable sheet EVA full-length, sheet-cut EVA "! horizontal jumps & pole vault, on all surfaces

closed full-length

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The update to the PR Sprint got its number—10.45—from a contest to determine the top 100m PR run in the shoe. The upper is synthetic leather with just a bit of stretch to it, designed to hold the sprinting foot securely.

A hook-and-loop strap over the metatarsals allows for some adjustment and additional lockdown options. The 7-spike spike plate carries over, with its semirigid design allowing a good measure of spring as well as traction for synthetic surfaces. The rear foot is covered with antiskid sharkskin for additional security. The full-length midsole is sheet-cut EVA for just a bit of cushioning (little is required as races it’s used for last less than a minute). The economy of both design and price meets the requirements of modest budgets while providing better-than-expected performance. $ unisex 5–13,14,15 synthetic leather sheet EVA plate, sharkskin heel

8CA

! 5.2 oz. (w/spikes, men’s 11) full-length, sheet-cut EVA 100–400m, on all surfaces

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7, replaceable thermoplastic spike

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The New Balance 400 takes high-level sprinting seriously. The upper combines elements from both the mesh and shroud styles. Dominating the front half is smooth, synthetic leather with its support and nonstretch character, while mesh covers the majority of the rear foot and ventilates some forefoot area as well. The lacethroat, notched for flexibility, affords security over the tongue. The full-length spike plate positions the foot forward on the toes where a fan of ridged spines supports the foot, flexes effectively, and keeps the weight down. The 8-spike plate allows a variety of traction options. The nicely executed midsole—molded ACTEVA Lite—provides just enough cushioning without mushing out the landing required for the speediest events. $ men 7–13,14; women 5.5–11,12 ! 5.8 oz. (w/spikes, men’s 11); 4.9 oz. (w/spikes, 8, replaceable synthetic leather and mesh, synthetic suede tongue women’s 8) sheet EVA full-length CM-EVA "!

3/4-length thermoplastic spike plate, sharkskin heel 100–400m & hurdles, on synthetic surfaces

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Still geared to serious distance runners, this update to the Matumbo focuses on finetuning the interface between the foot and the shoe. A new (though familiar), uniform monomesh upper breathes and drains well. The interior is minimal—the sueded ankle collar uses a whisp of foam to secure the foot—and it matters on the scale: it’s a 3.9-ounce shoe in a men’s size 11! The original Flywire is used only in the heel and the base of the eyestay to secure the forefoot; the midfoot features the thicker strands found in the Lunar family. The sculpted midsole doubles as the outersole in about half of the shoe; its toughened skin handles synthetic surfaces more than adequately. The horseshoe-shaped spike plate and thermoplastic heel insert provide plenty of traction, and stay out of the way of the racing footstrike. Its light weight, efficient geometry, and unobtrusive traction earned the Zoom Matumbo 2 our Best Spike Award, Spring 2013.

BEST SPIKE SUMMER 2013

$ unisex 4–13,14,15 ! 3.9 oz. (w/spikes, men’s 11) 4, replaceable mesh, welded synthetic overlays sheet EVA full-length Phylon (EVA) "!

Pebax spike plate, toughened EVA, thermoplastic sharkskin heel 1500–10,000m & steeplechase, on synthetic surfaces

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Developed with assistance from champion thrower Adam Nelson, the Unleash splits the difference between traction and speed needed in the shot put, discus, and hammer. The upper features mesh and FlexFilm nosew overlays with traditional overlays along the sides to contain the foot. A small medial midfoot support and a wide security strap further secure the foot over the sole, maximizing the transfer of speed and power to the throw. Inside is a moisture-wicking fabric and an ankle collar with foam that adapts to the contours of the foot. The full-length EVA midsole conforms to the foot for comfort. The rounded outersole has ridges for a bit of traction and control, without inhibiting the speed generated by the spin. The design successfully straddles the need for feel and speed, making the Unleash SD a good choice for throwers of all abilities. $

unisex 6–13,14,15 ! 11.1 oz. (men’s 11) mesh, welded synthetic overlays sheet EVA CM-EVA "! textured carbon rubber shot put, discus & hammer

Here’s a Quick Peek at a Few More

"&" . "& #-+ -&)# &*#..# $ men 4.5–13 unisex ! 4.9 oz. (w/spikes, men’s 11) 6, replaceable mesh, welded synthetic overlays sheet EVA full-length EVA "! full-length Pebax spike plate 100–400m & hurdles, on synthetic surfaces

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,&1#3 $ men 7–13,14,15; women 5.5–11 ! 5.7 oz. (w/spikes, men’s 11); 4.4 oz. (w/spikes, women’s 8) 5, replaceable micromesh, no-sew overlays sheet EVA full-length CM-EVA "!

Pebax spike plate, sharkskin heel 1500m & up, on synthetic surfaces

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$ men 7–13,14; women 5.5–11,12 ! 5.7 oz. (w/spikes, men’s 11); 4.9 oz. (w/spikes, women’s 8) 6, replaceable mesh, synthetic overlays sheet EVA full-length sheet EVA "! thermoplastic spike plate, sharkskin heel 800m and up, on synthetic surfaces

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$ women 6–12 ! 4.0 oz. (w/spikes, women’s 8) 6, replaceable mesh, synthetic overlays sheet EVA full-length sheet EVA "! combination thermoplastic spike plate, sharkskin heel 400–1500m, hurdles & jumps, on synthetic surfaces

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$ men 7–13,14; women 5–11,12 ! 6.2 oz. (w/spikes, men’s 11); 5.3 oz. (w/spikes, women’s 8) 10, replaceable mesh, FlexFilm synthetic overlays sheet EVA full-length EVA "! full-length Pebax spike plate 100–400m, on synthetic surfaces

CREGG WEINMANN is footwear and running products reviewer for Running Network LLC. He can be reached via email at shuz2run@lightspeed.net Copyright © 2013 by Running Network LLC. All Rights Reserved. No part of this article may be stored, copied, or reprinted without prior written permission of Running Network LLC. Reprinted here with permission.

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Q&A with Molly Huddle American 5000m Record Holder

By Larry Eder

As I’ve said before, an American record or world record is the perfect storm.

All elements must be great: the athlete’s mind, form, fitness must be top-notch, and combined with good competition, weather conditions and a supportive crowd.

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I’d seen Molly Huddle at many events over the years, but was formally introduced to her by Mark Bossardet, VP of sports marketing at Saucony, following her race at the 2010 AVIVA London meet. She was a little frustrated, knowing that she could run fast, but things just had not worked out. She decided to spend another two weeks in Europe to get in a fast 5000 meters.

I noted then that Huddle would be a good interview subject, but left it at that. Less than two weeks later—on Aug. 27, 2010—Molly finished 9th in a very fast 5000 meters, breaking the American record with her time of 14:44.76.

Victah Sailer of PhotoRun, our key photographer, had taken pictures of her midrace, and it was he who told Molly, while standing in line for a hotel bus, that she had, in fact, broken the AR. For three years now, Molly’s record has stood, although Shalane Flanagan has come close to breaking it. As I’ve said before, [breaking] an American record or world record is the perfect storm. All elements must be great: the athlete’s mind, form, fitness must be top-notch, and combined with good competition, weather conditions and a supportive crowd. All were there for Molly Huddle that day.

I’ve spent time with Molly since then, specifically in Daegu, Korea on her birthday, when I joined her and some friends for a Korean barbeque dinner.

With the end of the season that year, she displayed a wry sense of humor.

Remember those races where you ran a personal best? ere’s always that point, midrace for some, where you either commit or slowly admit defeat. I have a photograph that captures Molly midway in her AR race. On that wonderful evening in Brussels, nearly three years ago, Huddle committed and ran the AR of 14:44:76, gutting it out in a very fast race.

A few weeks ago, I sent these questions, 17 in all, to a group of athletes, hoping to share their answers with readers of RunBlogRun. Molly Huddle was the first to reply. Here are her thoughts.

RunBlogRun: How did you get started in the sport?

Molly Huddle: I started in junior high track. Also my dad ran marathons while I was young, and I always thought he was cool!

RBR: What were your best marks in high school?

MH: I ran 4:46 for the mile and 10:01 for the 2mile in high school. (Editor’s Note: Molly’s 10:01.08 for 2 miles, set on June 14, 2002, is still a high school AR.)

RBR: What was your high school experience in sports like?

MH: I did a variety of sports including basketball, soccer, track and one season of cross country. I wasn’t meant to be a baller and basically just didn’t get tired easily, so running won out in the end.

RBR: If you could do anything over during your college experience, what would that be?

MH: I would have been a bit smarter about recovering between workouts with easy runs and sleeping more, and trying to recognize injuries before they got worse.

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RBR: What were the differences between high school and college track for you?

MH: I gradually ran more mileage and slightly longer workouts in college, plus [did] some weight lifting. Although I raced less, the races were deeper and faster than high school.

RBR: What does a typical day of build-up training look like?

MH: Coffee, watch Live with Kelly and Michael, run or tempo or track workout in a.m., nap or massage or Physio in the p.m., then an easy shorter run before dinner and maybe lifting or rehab exercises.

RBR: What were your biggest experiences in college track?

MH: One of my favorite memories was finishing 3rd as a team at NCAA cross country. Also getting to run the Olympic Trials as a sophomore was really cool!

RBR: What does a typical day of training look like during season?

MH: Similar, just no weight lifting, and workouts are at night instead of morning.

RBR: What are the biggest differences between [being] pro and elite amateur?

MH: I would say the expectations are bigger for someone getting paid to run. Although both may train hard, the pro views running as a career as well as a passion. So there is pressure to perform, and maybe the pro trains and prepares with a little more seriousness and specificity and does more long-term planning because of it.

RBR: If you were not doing your event, what other event in track and field would you do?

MH: I would love to be able to sprint, especially the 400. Sanya Richards makes it look cool!

RBR: What is your favorite event to compete at?

MH: e 5000 meters—it’s what I’m used to.

RBR: Do you have an inspirational quote?

(Editor’s Note: Since Molly didn’t reply to this question, we’ve supplied one for her, below.)

RBR: What are your goals for 2013?

MH: To make the world championship team, make the final, finish higher than 10th and run a fast time at some point.

RBR: If you had a high school track team in front of you, what main point would you want to get across about our sport?

MH: I’d say that it usually takes a long time to realize your potential in this sport, but even if you don’t run as fast as you wanted to, there are a lot of experiences to be had, confidence to be gained, and doors opened by running at the college level alone, so it’s worth striving for.

RBR: What [shoes] do you train in, and what do you race in?

MH: I train in Kinvara, race in Endorphin LD.

“It is the inspiration of the Olympic Games that drives people not only to compete, but to improve, and to bring lasting spiritual and moral benefits to the athlete and inspiration to those lucky enough to witness the athletic dedication.”

—Herb Elliott 1960 Olympian

www.PhotoRun.net

RBR: How did you go pro?

MH: I signed with my agent Ray Flynn and was fortunate that Saucony sponsored me right out of college.

RBR: Your favorite track athlete, past or present?

MH: Always amazed by Deena [Kastor], Shalane [Flanagan], and Kara [Goucher] as they’ve won medals!

Special thanks to Sharon Barbano, VP public relations, Saucony, and to Molly Huddle, who answered the questions as I gave them to her, with honesty and thoughtfulness.

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Welcome to the IAAF News Page!

Exclusively for the Running Network LLC $

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Summer training is the key to success, not only in cross country next fall, but also the following spring track season. The keys are to build yourself up, both physically and mentally. We at AT&F met with the folks at Saucony to help promote this program. Here’s what we're going to do: We’ll provide you with 12 weeks of summer and fall training, taking you through the first month of your season in this training program. We'll also provide you with fine-tuning suggestions each and every week on www.atf-athlete.com starting the week of July 1. We’re publishing this piece in American Track & Field, Athletes Only, and California Track & Running News.

After your track season, you need to take a couple weeks’ break. The break can be a complete departure from running and your regular schedule. If you want to run, then no more than four runs a week of about 40 minutes. Your body and spirit need a break. Pick some books you want to read this summer. Pick the movies you’ve not yet seen. Do some summer vegging. Remember, your summer training program is to build you up and prepare your body and spirit to handle the hard racing and training that come in the fall. This can only happen if you allow your body to rest and find outlets from the training regimen. # # 1. Make sure you have two pairs of good training shoes. We suggest that most training shoes can last about 12–16 weeks with your level of training. Take your time when you go to your local running store to purchase training shoes and remember to go at the end of the day (your feet swell during the day). Bring a clean pair of socks and be prepared to check out 5–7 pairs of shoes to find the right shoe for you. Also check socks, shorts, and tops (although you probably have enough t-shirts to keep you going for months!).

2. Make sure you’re hydrating yourself. Eight to 10 glasses of water a day plus sports drinks and juice are a good start. Drink coffee, tea and carbonated soda sparingly.

3. You need to fuel the engine. To do that, you have to get the proper amount and proper types of food into your system. Fruits, vegetables, whole grains, pasta, and modest amounts of fish, chicken and beef make sense. For snacks, try an apple and peanut butter. Nuts are good. Pizza, tacos and a trip to fast food places are fine, as long as you're not doing it every day!

4. Sleep. Yes, sleep is important. I know that at 17 or 18 you can text all night or check out the newest game on Xbox, but it will affect your training. Get 8–10 hours of sleep and, if you can, try for a nap (yes) on a few afternoons.

5. Get your training group down. Some people like to train by themselves, but find a group helps with the hard days or long runs. Find what works for you and your training style.

6. Inspiration. Find some good books (Once a Runner, The Irishmen Who Ran for Britain, The Lonely Breed, A Cold, Clear Day, Self-Made Olympian) that can inspire you. Find music that inspires you (Outkast, Disturbed, Hurt, Counting Crows, Led Zeppelin, ACDC). We will post our partner’s, the Shoe Addicts, running music lists to inspire you!

7. Goals. Do you want to make the top 7? Do you want to improve your times at your league and section meets? Do you want to race better over the second half of the course? Think about these things now, write them on a card and prop them in your room where you can read them each day.

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"! # By now, you should be running at a better pace than when you started and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates. The hard workouts are easier this way.

Monday: Warm up, 40–45 minutes easy running; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.

Add 30 seconds and your tempo run pace is 6:40-per-mile.

Wednesday: Warm up, 40–45 minutes easy running; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 5 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat four more times, no rests); 1-mile easy cool down.

Friday: Warm up, 40–45 minutes easy run; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Find an all-comers meet and run a 2-mile or 5K. Warm up, run strong, and then cool down.

Sunday: Long, easy run, 55–60 minutes, on grass or dirt, with friends.

"" You are getting on track. Make sure you remain focused on your goals. You are starting to get fit, you run faster, you feel fitter. Stay focused.

Monday: Warm up, 45–50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.

Add 30 seconds and your tempo run pace is 6:40-per-mile.

Wednesday: Warm up, 45–50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 6 Hill Repeats (run 200 yds uphill, turn, jog downhill to start. Repeat five more times, no rests); 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run or a walk.

Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

$ % # # This is a tough week. Check your shoes and make sure they aren't too worn. Consider getting some racing shoes for the fall and use them for tempo runs.

Monday: Warm up; 45–50 minutes easy running; 6x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 18:50 minutes for a 5K, that’s 6:05 pace.

Add 30 seconds and your tempo run pace is 6:35-per-mile.

Wednesday: Warm up; 45–50 minutes easy running; 6x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down Thursday: 1-mile warm up, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat six more times, no rests); 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 6x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30 minutes or find a hilly 4-mile race.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.

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"! # By now, you should be running at a better pace than when you started and noting that your tempo runs are more fun. You’re getting into a groove. Do the tempo runs and hill runs with teammates. The hard workouts are easier this way.

Monday: Warm up, 40–45 minutes easy running; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.

Add 30 seconds and your tempo run pace is 6:40-per-mile.

Wednesday: Warm up, 40–45 minutes easy running; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 5 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat four more times, no rests); 1-mile easy cool down.

Friday: Warm up, 40–45 minutes easy run; 4x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Find an all-comers meet and run a 2-mile or 5K. Warm up, run strong, and then cool down.

Sunday: Long, easy run, 55–60 minutes, on grass or dirt, with friends.

"" You are getting on track. Make sure you remain focused on your goals. You are starting to get fit, you run faster, you feel fitter. Stay focused.

Monday: Warm up, 45–50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 19 minutes for a 5K, that’s 6:10 pace.

Add 30 seconds and your tempo run pace is 6:40-per-mile.

Wednesday: Warm up, 45–50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Thursday: 1-mile warm up, 6 Hill Repeats (run 200 yds uphill, turn, jog downhill to start. Repeat five more times, no rests); 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 5x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30-minute run or a walk.

Sunday: Long, easy run, 60–65 minutes, on grass or dirt with friends.

$ % # # This is a tough week. Check your shoes and make sure they aren't too worn. Consider getting some racing shoes for the fall and use them for tempo runs.

Monday: Warm up; 45–50 minutes easy running; 6x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Tuesday: 1-mile warm up, 20-minute tempo run, 1-mile cool down.

To determine your tempo run pace, add a half-minute to your present mile pace for a 5K. For example: if you currently run 18:50 minutes for a 5K, that’s 6:05 pace.

Add 30 seconds and your tempo run pace is 6:35-per-mile.

Wednesday: Warm up; 45–50 minutes easy running; 6x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down Thursday: 1-mile warm up, 7 hill repeats (run 200 yds uphill, turn, jog downhill to start. Repeat six more times, no rests); 1-mile easy cool down.

Friday: Warm up; 45–50 minutes easy running; 6x150 yards relaxed strideouts on grass, jogging back to the start after each, no rest between; cool down.

Saturday: Easy 30 minutes or find a hilly 4-mile race.

Sunday: Long, easy run, 65–70 minutes, on grass or dirt with friends.

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