Early Phase I ... just starting or after a month or more layoff from running.
At least 5 times days a week (more is better) simply go out and run for 30 minutes or more at a comfortable, easy pace. Start out with a short jog, do a few dynamic drills (A, B, High Knees, Butt kicks.) before you start. If you can't keep going for 30 minutes or you feel yourself slowing down. Take a couple minutes break and start again. Your goal is to be able to run continuously for 30 minutes. After the run, go through a static stretch series Here's a good place to start.
If you're just starting muscle soreness is expected. However if you have knee pain or other sharp pains maybe you need to back off and cross-train (bicycle for example) until you can figure out what's wrong. Many new runners have strides that lend themselves to injury, shoes that are old, and/or pronation problens After the no-contact period I'll be able to evaluate those issues.
Middle and late Phase-I ... able to run for 30 minutes or longer with no problem and feel comfortable doing so.
Runners late in Phase-I would include those who started running at least 3 weeks ago or who are coming-in from another sport that included a lot of running. This phase could even include runners in Phase II or Phase III who need to back off for a week or so. Your goal is to try to increase the weekly distance you run to about 75% of your goal weekly distance. If your eventual goal is to run 45 miles per week, then your goal for this phase should be around 34 miles per week including one long of about 20% of the weekly mileage. In this case, 6-3/4 miles. If you're running 34 miles per week you'd run 7 miles (rounded up from 6.75) one day and the remainder divided among the rest of the days you run. Say you take an easy day after the 7 mile day and run just 2 miles. You'll have 21 miles left-over to cover in 5 days, or 4.2 miles each day. This doesn't mean you have to run exactly 4.2 miles each day but that should be your average. A few times a week 6-8 100 meter strides at best mile pace and the plank routine is a good idea as well.
Early Phase II.... only those of you who started running right after track are now in this phase.
After the no-contact we'll get back into this but for now you should do one long run and two quality days over the next week.
Here are a couple of suggestions for quality days.
Cruise Intervals at Tempo: Warm-up as usual and run 4 minutes at perceived "T" pace (see Daniels charts) with a 3 minute jog or Easy run... repeat 4 times (5 if you are up to it).
Tempo run ... warm-up 3 minutes E/L pace, 15 minutes at "T" pace, 5 minutes at E/L pace
Fartlek ladder: Warm-up as usual and run 1 minute at "I" pace, jog 1 minute, 2 minutes at "I" pace, jog 2 minutes, 3 minutes at "T" pace, jog 3 minutes, 4 minutes at "T" pace, jog 3 minutes, 3 minutes at "T" pace, jog 3 minutes, 2 minutes at "I" pace, jog 2 minutes, 1 minute at "R" pace... 5 minutes E/L pace cool down.
Coronado Dunes:
It's .68 miles from Ocean to the end of the dunes.... (click to expand image below).
If you run to Ocean from the school it's about 1.3 miles. Run the route shown HARD. By hard, I mean pick the steepest dunes and charge-up every one you can... you'll probably wind up actually running about 3/4 of a mile (or equivalent) and it'll be a great strength workout. When you get to the end (the "C" in Coronado) take a 3-5 minute break and charge back to Ocean, again choosing the toughest path. Jog back to the school.. Coach Green
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