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JUST ANNOUNCED!

The Trackster Ultimate Summer Running Camp!

Join us July 23-29 in Fort Collins, CO for the best training experience ever!

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Training Plan

Summer Training

• 19 sessions scheduled so far

• 0 videos & files

• 5 athletes already joined


Plan Owner

Brennan Sauser

1 teams • 4 followers • 0 following


Description

athletes

Join Plan Now (free)

7 Day preview

  • Sat 07/30 • Bix 7

    9.0 mi

    Registration is $48-50 per person. Expensive, however, it will be a great experience before th cross season beings. Race begins at 8:00 am in Davenport, IA. link: https://bix7.com 1 mile warm-up 7 mile race 1 mile cool down

  • Sat 07/23 • Iowa Games Cross Country Races

    4.5 mi-7.0 mi

    link: https://www.iowagames.org/event/summer-iowa-games/cross-country-race/ can race the 8k or 4k on Iowa State's cross country course. All athletes receive a T-Shirt at the course. 8k is at 8:00 am. 4k is at 9:00 am. run with a mile warmup + cool down

  • Sat 07/09 • Midnight Madness Road Race

    5.11 mi-8.22 mi

    Details: 18 & Under $15 if registered by May 31 $18 if registered between June 1 and June 30 $22 if registered between July 1 and July 8 at 11:00 PM $25 for race day registration Packet pick-up Saturday, July 9 from 4:00-7:45 PM at Ames Fitness Center South (3600 University Blvd) – walk up registration will close at 7:00 PM 5k/10k at 8:00pm *if you go do 1 mile warmup + cool down

  • Sat 06/25 • A Midsummer Night's Run

    5.11 mi-8.22 mi

    Cost: $33 registration fee by June 12 Location: Ames Iowa Distance: 5k or 10k 1 mile warmup + cool down

  • Sun 06/05 • Recovery

    4.0 mi • 00:32

    Keep it easy throughout the entire run

  • Sun 05/29 • Easy Run

    4.0 mi • 30:00-33:00

    Pace between 8:15-7:30. Obviously this is a HUGE range because recovery is so different for everyone. However, generally, the slower the better. It's okay to jog, it's okay to run slow. This is where you grow and absorb the hard training sessions.

  • Sat 05/28 • 3-2-1

    5.0 mi

    1 mile warm-up 4 x 300, 200, 100 w/ equal jog recovery 300 at (G1 - 54 sec); (G2 - 55.5 sec); (G3 - 58 sec); 200 at (G1 - 32 sec); (G2 - 34 sec); (G3 - 35 sec); 100 at (G1 - 14 sec); (G2 - 14.5 sec); (G3 - 15 sec); 1 mile cool down