“Beginner”
Sunday
*Note: Tempo
runs should be
a pace you
can hold or
increase the
entire time!!!
5.
D.O.R.
Go To Church!

12.
D.O.R.
Go To Church!

19.
D.O.R.
Go To Church!

26.
D.O.R.
Go To Church!

Mon.
JUNE 2016
Tues.
At the end of
each Run you
finish HARD!!!
How tough are
you?!?! 
6.
FARTLEK
Stride laps
Jog = Curve
Run = straights
(Repeat 4x)
13.
FARTLEK
*Block Running
Jog 1, Run1,
Jog 1, Walk 1
(Repeat 6x)
20.
FARTLEK
Stride laps
Jog = Curve
Run = straights
(Repeat 6x)
27.
Track Work
4x400
2x800
1x200
Cool-Down
Wed.
1.
7.
LONG RUN
8.
D.O.R.
2 Miles
*Core Work
14.
LONG RUN
15.
D.O.R.
3 Miles
*Core Work
21.
LONG RUN
22.
D.O.R.
3 Miles
*Core Work
28.
LONG RUN
29.
D.O.R.
3 Miles
*Core Work
Thurs.
2.
D.O.R.
“Beginner”
Fri.
3.
D.O.R.
9.
TEAM RUN
30 Min.
Workout
Meet at Track
*Core Work
16.
TEAM RUN
30 Min.
Workout
Meet at Track
*Core Work
23.
TEAM RUN
30 Min.
Workout
Meet at Track
*Core Work
30.
TEAM RUN
30 Min.
Workout
Meet at Track
*Core Work
Sat.
4.
D.O.R.
10.
D.O.R.
17.
D.O.R.
24.
D.O.R.
1.
TEMPO RUN
2 Miles
* Core
*Don’t forget to warm-up / cool-down. Remember to stay tough, Call if you have any questions!!!
D.O.R.
11.
CrossTraining
Go swim, bike,
other activity.
At Least 30
Min
18. RACE DAY!
5k Hot Series
Race #1
Wheeler Park
OKC ($35)
25. RACE DAY!
Conquer the
Gauntlet
Mustang, OK
OKC ($75)
2.
CrossTraining
Go swim, bike,
or some
activity.
At Least 30
Min.
Total Miles
*We will meet
every MonThurs in July.
7:30 a.m.
JH = Every
Mon & Wed
14
Miles
16
Miles
18
Miles
21
Miles
“Beginner”
JUNE 2016
“Beginner”
*Don’t forget to warm-up / cool-down. Remember to stay tough, Call if you have any questions!!!