Phase 1

Beginning Runner Summer Training:

Phase 1:

Run 4 days per week - 20-30 min. each. Run 3 or more miles.
- Pace is relaxed, easy (Steady State)
- finish faster than you start
- do strides at the end

Phase 2:

Run 4-5 days per week
- increase runs to 4-5 miles (30-45 min)
- add 1 out and back and 1 fartlek run (speed play)
- maybe 1 long run (6 miles)
- do strides

Phase 3:

run 5 days a week - 4-6 miles (35-50 min)
- Working on faster pace and hills

you can also refer to this:

	Monday	Tuesday	Wednesday	Thursday	Friday	Saturday
Week 1: 12 miles	2 SS	2 SS	2 SS	2 SS	2 SS	2 SS
Week 2: 14 miles	2 SS	2 GIP	3 SS	2 GIP	2 SS	3 SS
Week 3: 16 miles	3 SS	3 GIP	2 SS	3 GIP	2 SS	3 GIP
Week 4: 17 miles	3 SS	3 GIP	3 GIP	3 GIP	2 SS	3 GIP
Week 5: 18 miles	3 SS	3 GIP	3 GIP	3 GIP	2 SS	4 SS
Week 6: 21 miles	3 SS	4 GIP	3 SS	4 GIP	3 SS	4 GIP
Week 7: 21 miles	3 SS	4 GIP	3 GIP	4 GIP	3 SS	4 GIP
Week 8: 24 miles	4 SS	4 GIP	4 SS	4 GIP	3 SS	5 SS
Week 9: 18 miles	3 SS	4 GIP	OFF	4 GIP	3 SS	5 SS
Week 10: 24 miles	4 SS	4 GIP	4 SS	4 GIP	3 SS	5 SS
Week 11: 25 miles	4 SS	4 GIP	5 SS	4 GIP	3 SS	5 SS
Week 12 26 miles	4 SS	4 GIP	5 SS	4 GIP	3 SS	6 SS

You may repeat weeks, but DO NOT SKIP weeks
If you miss a day it will just mean a lower weekly total
be consistent

SS = Steady State, a comfortable pace where you can carry on a conversation. try to keep the same pace for the entire run.
GIP = Gradually Increase Pace, start slowly and pick up the pace as you go. Make the last mile faster then the others.

*don't forget to do strength work and tempo drills before each run