5k runners - total miles per week 15 to 17 miles

10k and 15k runners- total miles per week 17 to 22 miles

1/2 marathon runners - totals per week 22 to 25 miles

Note:

1. Warm-up 1 to 2 mile before interval training

2. Run an even pace the entire distance

3. Control your breathing and run with comfort

4.  Cool down - jog 1 to 2 miles easy and stretch for 5 - 10 minutes

Spring and Summer Training Schedule - 2011

Note: There will be no make-up session for those individuals that miss a session

           Payment is due at the beginning of each month

Total mileage per week = 15 to 21

Monday:  5:30am to 6:30am at 21^st St. and Riverside Dr.

Workout:   3 to 4 miles, short sprints, drills, and hill training

Tuesday:  Rest Day! or Cross Train for 45 minutes

Wednesday: 5:30am to 6:30am at Bishop Kelley High School

Track Training: Pace intervals, speed intervals, and speed training

Thursday: gradual hill run for 30 minutes (75%) or Cross Train for 45 for minutes

Friday:  Run 30 to 45 minutes easy jog or Rest Day!

Saturday: 7:00am to 8:30am at 41^st St and Riverside Dr (preparing for the Aduddell 5 mile run, OkC marathon, Tulsa Run, Route 66 marathon)

Workout: Short and long runs

Sunday: Rest Day!

These are some famous races that you will be able to compete in:

1. March 12^th – St Patricks day 5k
2. March 26^th – Wish Lemon 5k
3. April 23^rd  - Aduddell 5 mile run
4. May 1^st - Ok City ½ and full Marathon
5. May 6^th - Cinco de Mayo 5k
6. May  21st - Aquarium Run 5k / ½ marathon
7. May 30^th - Maple Ridge 5k
8. June 3^rd - Kidney Klassic 5k
9. June – TBA - Riverside 5000 
10. July 4^th - Fleet Feet Fircracker 5k
11. July 30th - Bedlam 5k
12. August 27^th - Alzheimer 5k
13. September 17^th – Race for the Cure
14. October 29^th  - Tulsa Run
15. November 20^th  – Route 66 ½ marathon and marathon relay