Our week of workouts are focused around a Tempo run (Tuesday), hill run (Thursday), Long Run (Sunday), and four recovery days. Those who are more advanced can consider morning runs on Monday, Wednesday and Friday, and a light fartlek on Saturdays.

This is our first long run, on Sunday. Run with your friends in a park, on trails, or on a cross country course, and keep the pace relaxed. And remember to consider the Postal Nationals to include in your training regimen. You can sign up at hokaoneonepostalnationals.com. If you're looking for a training log to track your personal mileage and workouts give www.youthrunnercoach.com a try.