Brevard Summer Training

Level 6	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	4 miles Easy	4 miles Easy	6 miles Easy	4 miles Easy	5 miles Easy	4 miles (27 miles)
June 15	6 miles Easy	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Sycamore Cove	4 miles (31 miles)
June 22	7 miles 6 x 400m hill (400m jog recovery)	6 miles Easy	8 miles Long run	5 miles Easy	7 miles North Slope	6 miles (39 miles)
June 29	7 miles 1 x 2 miles @ tempo (3:00 jog) 1 x 1 mile @ tempo	6 miles Easy	10 miles Long run	6 miles Easy	7 miles Sycamore-Grassy-Thrift-Black Mtn	7 miles (43 miles)
July 6	8 miles 8 x 400m hill (400m jog recovery)	6 miles Easy	10 miles Long run	6 miles Easy	8 miles Joel Branch Rd/Art Loeb	6 miles (44 miles)
July 13	8 miles 2 x 2-mile tempo (3:00 jog)	6 miles Easy	12 miles Long run	5 miles Easy	7 miles North Slope, extended	7 miles (45 miles)
July 20	7 miles 8 x 400m hill (400m jog recovery)	7 miles Easy	13 miles Long run	7 miles Easy	9 miles Black Mountain	7 miles (50 miles)
July 27	8 miles 3-mile tempo (4:00 jog recovery) 2-mile tempo	7 miles Easy	11 miles Long run	7 miles Easy	8 miles Coontree (or something like it)	7 miles (48 miles)
August 3	8 miles 12 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	6 miles Easy	8 miles 3-mile tempo (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	6 miles Easy	7 miles Easy TALLEY CAMP	12 miles Long run TALLEY CAMP (47-53 miles) 6 miles on Sunday if camp
August 10	8 miles 4-5 x Death Quests	7 miles Easy	12 miles Long run	7 miles Easy	8 miles 2 x 2-mile tempo (3:00)	6 miles (48 miles)

Level 5	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	4 miles Easy	4 miles Easy	5 miles Easy	4 miles Easy	5 miles Easy	4 miles (26 miles)
June 15	5 miles Easy	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Sycamore Cove	4 miles (30 miles)
June 22	7 miles 6 x 400m hill (400m jog recovery)	5 miles Easy	8 miles Long run	5 miles Easy	7 miles North Slope	5 miles (37 miles)
June 29	6 miles 1 x 2 miles @ tempo (3:00 jog) 1 x 1 mile @ tempo	5 miles Easy	9 miles Long run	5 miles Easy	7 miles Sycamore-Grassy-Thrift-Black Mtn	6 miles (38 miles)
July 6	8 miles 8 x 400m hill (400m jog recovery)	5 miles Easy	10 miles Long run	5 miles Easy	8 miles Joel Branch/Art Loeb	6 miles (42 miles)
July 13	7 miles 2 x 2-mile tempo (3:00 jog)	5 miles Easy	11 miles Long run	5 miles Easy	7 miles North Slope, extended	7 miles (42 miles)
July 20	7 miles 8 x 400m hill (400m jog recovery)	6 miles Easy	12 miles Long run	5 miles Easy	8 miles Black Mountain	6 miles (44 miles)
July 27	7 miles 3-mile tempo (4:00 jog recovery) 1-mile tempo	6 miles Easy	10 miles Long run	5 miles Easy	8 miles Coontree (or something like it)	6 miles (44 miles)
August 3	8 miles 12 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	5 miles Easy	8 miles 3-mile tempo (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	5 miles Easy	6 miles Easy TALLEY CAMP	10 miles Long run TALLEY CAMP (42-48 miles) 6 miles on Sunday if camp
August 10	8 miles 4-5 x Death Quests	6 miles Easy	10 miles Long run	5 miles Easy	7 miles 2 x 2-mile tempo (3:00)	6 miles (42 miles)

Level 4	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	4 miles Easy	3 miles Easy	5 miles Easy	3 miles Easy	4 miles Easy	4 miles (23 miles)
June 15	5 miles Easy	4 miles Easy	5 miles Long run	4 miles Easy	5 miles Sycamore Cove	4 miles (28 miles)
June 22	6 miles 6 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	4 miles Easy	6 miles North Slope	4 miles (30 miles)
June 29	5 miles 2 miles @ tempo	4 miles Easy	6 miles Long run	4 miles Easy	5 miles Thrift Cove	5 miles (29 miles)
July 6	7 miles 8 x 400m hill (400m jog recovery)	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Joel Branch	5 miles (33 miles)
July 13	6 miles 2 miles @ tempo (3:00 jog) 1 mile @ tempo	5 miles Easy	8 miles Long run	4 miles Easy	7 miles North Slope, extended	5 miles (35 miles)
July 20	7 miles 8 x 400m hill (400m jog recovery)	5 miles Easy	8 miles Long run	5 miles Easy	8 miles Black Mountain	5 miles (38 miles)
July 27	7 miles 3-mile tempo (4:00 jog recovery)	5 miles Easy	9 miles Long run	5 miles Easy	8 miles Coontree (or something like it)	4 miles (38 miles)
August 3	6 miles 12 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	5 miles Easy	8 miles 3-mile tempo  (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	4 miles Easy	5 miles Easy TALLEY CAMP	9 miles Long run TALLEY CAMP (37-41 miles) 4 miles on Sunday if camp
August 10	6 miles 4-5 x Death Quests	4 miles Easy	8 miles Long run	4 miles Easy	7 miles 2 x 2-mile tempo (3:00)	5 miles (34 miles)

Level 3	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	3 miles Easy	3 miles Easy	4 miles Easy	3 miles Easy	3 miles Easy	4 miles (20 miles)
June 15	4 miles Easy	3 miles Easy	5 miles Long run	3 miles Easy	4 miles Sycamore Cove	3 miles (22 miles)
June 22	5 miles 6 x 400m hill (400m jog recovery)	4 miles Easy	5 miles Long run	4 miles Easy	5 miles North Slope	3 miles (26 miles)
June 29	5 miles 2 miles @ tempo	4 miles Easy	5 miles Long run	4 miles Easy	5 miles Thrift Cove	4 miles (27 miles)
July 6	6 miles 6-8 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	4 miles Easy	6 miles Joel Branch	4 miles (30 miles)
July 13	5 miles 2 miles @ tempo	4 miles Easy	7 miles Long run	3 miles Easy	7 miles North Slope, extended	3 miles (29 miles)
July 20	6 miles 6-8 x 400m hill (400m jog recovery)	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Black Mountain	4 miles (31 miles)
July 27	6 miles 3-mile tempo	4 miles Easy	7 miles Long run	4 miles Easy	6 miles Sycamore Cove-Grassy Rd-Thrift Cove	4 miles (31 miles)
August 3	6 miles 10 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	4 miles Easy	6 miles 3-mile tempo (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	4 miles Easy	5 miles Easy TALLEY CAMP	8 miles Long run TALLEY CAMP (33-37 miles) 4 miles on Sunday if camp
August 10	6 miles 4-5 x Death Quests	4 miles Easy	7 miles Long run	4 miles Easy	6 miles 2-mile tempo (3:00 rest) 1-mile tempo	5 miles (32 miles)
Level 2	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	3 miles Easy	2 miles Easy	3 miles Easy	2 miles Easy	3 miles Easy	OFF (13 miles)
June 15	3 miles Easy	3 miles Easy	4 miles Long run	3 miles Easy	4 miles Sycamore Cove	3 miles (21 miles)
June 22	4 miles 4-6 x 400m hill (400m jog recovery)	3 miles Easy	5 miles Long run	3 miles Easy	5 miles North Slope	3 miles (23 miles)
June 29	4 miles 2 miles @ tempo	4 miles Easy	5 miles Long run	3 miles Easy	5 miles Thrift Cove	3 miles (24 miles)
July 6	6 miles 6 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	4 miles Easy	5 miles Joel Branch	4 miles (29 miles)
July 13	4 miles 2 miles @ tempo	4 miles Easy	6 miles Long run	3 miles Easy	5 miles North Slope	3 miles (27 miles)
July 20	5 miles 6-8 x 400m hill (400m jog recovery)	4 miles Easy	6 miles Long run	3 miles Easy	5 miles Black Mountain	4 miles (27 miles)
July 27	5 miles 3-mile tempo	4 miles Easy	6 miles Long run	4 miles Easy	5 miles Sycamore Cove-Grassy Rd	4 miles (28 miles)
August 3	6 miles 10 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	4 miles Easy	6 miles 3-mile tempo (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	4 miles Easy	5 miles Easy TALLEY CAMP	6 miles Long run TALLEY CAMP (31-35 miles) 4 miles on Sunday if camp
August 10	5 miles 4 x Death Quests	4 miles Easy	6 miles Long run	4 miles Easy	6 miles 2 miles @ tempo (3:00 rest) 1 mile @ tempo	4 miles (29 miles)

Level 1	Mon	Tues	Wed	Thurs	Fri	Sat
June 8	2 miles Easy	2 miles Easy	3 miles Easy	2 miles Easy	2 miles Easy	OFF (11 miles)
June 15	3 miles Easy	2 miles Easy	3 miles Long run	2 miles Easy	3 miles Easy	OFF (13 miles)
June 22	4 miles 3-4 x 400m hill (400m jog recovery)	3 miles Easy	4 miles Long run	2 miles Easy	4 miles Easy	3 miles (20 miles)
June 29	4 miles 2 x 1 mile @ tempo (3:00 rest)	3 miles Easy	4 miles Long run	3 miles Easy	4 miles Sycamore Cove	3 miles (21 miles)
July 6	5 miles 4-6 x 400m hill (400m jog recovery)	3 miles Easy	4 miles Long run	3 miles Easy	5 miles Joel Branch	3 miles (23 miles)
July 13	4 miles 2 miles @ tempo	3 miles Easy	5 miles Long run	3 miles Easy	4-5 miles North Slope	2 miles (21-22 miles)
July 20	5 miles 4-6 x 400m hill (400m jog recovery)	3 miles Easy	5 miles Long run	3 miles Easy	4-5 miles Black Mountain	3 miles (23-24 miles)
July 27	4 miles 2 miles @ tempo	3 miles Easy	5 miles Long run	3 miles Easy	4-5 miles Thrift Cove	4 miles (23-24 miles)
August 3	5 miles 8-10 x 200m short hills (200m jog recovery) FIRST DAY OF MANDATORY PRACTICE	3 miles Easy	5 miles 2-3 mile tempo (4:00 recovery) 4 x 200m @ mile pace (200m jog back)	3 miles Easy	4 miles Easy TALLEY CAMP	6 miles Long run TALLEY CAMP (26-30 miles) 4 miles on Sunday if camp
August 10	5 miles 4 x Death Quests	3 miles Easy	6 miles Long run	3 miles Easy	6 miles 2 miles @ tempo (3:00 rest) 1 mile @ tempo	3 miles (26 miles)

The Official Coach Latter Pacing Chart

Goal 5K Time	5K Pace/Mile	Easy run pace range/mile Slow                      Fast		Medium Run	Tempo
15:00.0	04:50.3	06:54.7	06:27.1	06:02.9	05:15.6
15:30.0	05:00.0	07:08.6	06:40.0	06:15.0	05:26.1
16:00.0	05:09.7	07:22.4	06:52.9	06:27.1	05:36.6
16:30.0	05:19.4	07:36.2	07:05.8	06:39.2	05:47.1
17:00.0	05:29.0	07:50.0	07:18.7	06:51.3	05:57.6
17:30.0	05:38.7	08:03.9	07:31.6	07:03.4	06:08.2
18:00.0	05:48.4	08:17.7	07:44.5	07:15.5	06:18.7
18:30.0	05:58.1	08:31.5	07:57.4	07:27.6	06:29.2
19:00.0	06:07.7	08:45.3	08:10.3	07:39.7	06:39.7
19:30.0	06:17.4	08:59.2	08:23.2	07:51.8	06:50.2
20:00.0	06:27.1	09:13.0	08:36.1	08:03.9	07:00.8
20:30.0	06:36.8	09:26.8	08:49.0	08:16.0	07:11.3
21:00.0	06:46.5	09:40.6	09:01.9	08:28.1	07:21.8
21:30.0	06:56.1	09:54.5	09:14.8	08:40.2	07:32.3
22:00.0	07:05.8	10:08.3	09:27.7	08:52.3	07:42.8
22:30.0	07:15.5	10:22.1	09:40.6	09:04.4	07:53.4
23:00.0	07:25.2	10:35.9	09:53.5	09:16.5	08:03.9
23:30.0	07:34.8	10:49.8	10:06.5	09:28.5	08:14.4
24:00.0	07:44.5	11:03.6	10:19.4	09:40.6	08:24.9
24:30.0	07:54.2	11:17.4	10:32.3	09:52.7	08:35.4
25:00.0	08:03.9	11:31.2	10:45.2	10:04.8	08:45.9
25:30.0	08:13.5	11:45.1	10:58.1	10:16.9	08:56.5
26:00.0	08:23.2	11:58.9	11:11.0	10:29.0	09:07.0
26:30.0	08:32.9	12:12.7	11:23.9	10:41.1	09:17.5
27:00.0	08:42.6	12:26.5	11:36.8	10:53.2	09:28.0
27:30.0	08:52.3	12:40.4	11:49.7	11:05.3	09:38.5
28:00.0	09:01.9	12:54.2	12:02.6	11:17.4	09:49.1
28:30.0	09:11.6	13:08.0	12:15.5	11:29.5	09:59.6
29:00.0	09:21.3	13:21.8	12:28.4	11:41.6	10:10.1
29:30.0	09:31.0	13:35.7	12:41.3	11:53.7	10:20.6
30:00.0	09:40.6	13:49.5	12:54.2	12:05.8	10:31.1

*Pace chart assumes you are running on a flat surface. Hilly runs will lead to slower times.

EASY and REGULAR RUNS – Conversational pace but not a shuffle. Listen to your body at this pace.

TEMPO – Also known as the lactate threshold, this pace is “comfortably hard.” About 20-40 secs/mile slower than 5K pace.

HILLS – Run at 5K race effort uphill, then easy effort downhill. Continual movement is key.

Talley Road Camp

Where: 1720 Talley Road, Hendersonville, NC (Latter Ranch)

When: Friday, August 7 – Saturday, August 8/Sunday, August 9

What: A two- or three-day training camp emphasizing team building, camaraderie, lots of fun activities, training basics, and yes, some running, too

Cost: $10/person (negotiable if you cannot afford)

What to Bring:

·         Tent (the more the merrier)

·         Sleeping bag and pillow

·         Bug spray

·         Running attire (including shoes)

·         Towels and toiletries (showers on-site)

·         Snacks

·         Frisbee, football/soccer ball, etc.

What’s provided:

·         Meals and drinks

·         Shower/bathroom facilities

·         Good training locations

·         Bliss

What’s needed (this section is for the parents):

·         Chaperones who can take off work Friday and help us transport the athletes, cook meals, and make sure everyone has a fun and safe experience. If we could have six (6) adults willing to commit to help, that would be outstanding.

·         Food. Lots of food. Doing this at a residence (i.e. stove and electricity) will make it easier than last year, but I’ll still need lots of help in terms of purchasing and preparing food.

·         Equipment, namely tents, lanterns, flashlights, sleeping bags, etc, for any athletes who don’t have these already.