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Nutrition
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Training
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The summer is about building your miles up, but doing some faster, hard workouts won’t hurt you either. Runners should be able to do strides just as fast as your races in track. Doing five strides for two hundred meters on your first day back should be just as easy as doing them three times a week during the track season. Runners don’t necessarily have to do an intense hard work out during the summer, but they should be able to keep the leg speed you built up in track. Summer is the foundation of running. It’s where you can make or break yourself. Summers shouldn't just be putting miles on, but also be working on your flexibility and abs.
Summer shouldn't be filled with consistent hard workouts. A Fartlek at threshold pace, for 2 minutes and then three minute jog for five or six miles. Doing hard workouts like that once or twice a week would be more than enough to keep you in shape. Doing a summer 5K with no training isn't going to go as well, as if you would have been running and prepared your lungs and heart.
Long runs and slowly building up your miles every week are important things to do in the summer. These build your stamina and endurance. They also train your legs to keep going when tired. Try to get in the habit of doing a weekly long run. Starting at eight to nine miles and by the end of summer making it between thirteen and fifteen. Long runs should be a nice, relaxed pace for the majority of the run. The last one or two miles try to raise the tempo some. This will train your legs to go faster at the end of the race even when they’re tired.
When it comes close to the start of the season runners should be able to do a list of things. They should be able to run a solid long run a week. Another thing is being able to keep the mileage and long runs maintained through the first couple weeks of the season. Try starting to do more hard workouts that will prepare you to run your fastest at the end of the season (Johnson).
Training
