Running Around 6•17•12 Week 4 • Summer Base 2012

Happy Father's Day to all of the Dads out there !! We're continuing with our Summer base training period, so that means easy running on the roads or greenways. This is our 4th week of Summer base mileage. Hopefully you're extending your mileage a little each week. My suggestion is for 6-10 miles on Tuesdays during base mileage. 60 to 75 minutes is a good guideline if you're going by time. If you like turning left instead of road runs, here is the official off-season base track training plan: http://trackworkouts.blogspot.com/2008/06/summer-track-workout-progression.html A reminder, I will not be at the track during the month of June. I will be with my son doing Summer track on Tuesdays and Thursdays. So please help any newer runners that have joined us or show up in my absence. Finally, this is a time of year when many of us are taking time off or are going on vacation, etc. The Facebook group page is a good resource to check in with each other to see who is going to be at the track or if anyone is doing a particular workout. WORKOUT SUMMARY 1. Rest week or road run 2. Maintenance mode or low intensity DETAILS Seek shade and an easy pace on the greenways. Check out the Summer track progression USE THESE LINKS TO FIND YOUR TRAINING PACES    http://www.attackpoint.org/trainingpaces.jsp    http://www.panix.com/~elflord/vdot.html    http://www.runningforfitness.org/calc/racepaces/rp

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