• The Oval Magazine

Tyler Shue Training Log

Photo credit: Andy Blackburn, Lancaster Online

Week Two Training

Monday: 4 miles total

4 miles steady pace @ 6:30 – 6:40

Tuesday: 5 miles total

3 mile tempo @ 5:40 – 5:50 (mile warm up and cool down)

Wednesday: 4 miles total

4 miles easy pace @ 7:00 – 7:10

4 x 100 meter striders

Thursday: 5 miles total

6 x Fulton Elementary hills @ tempo going up hill and recovery going around school (mile warm up and cool down)

Friday: 5 miles total

Shue’s Workout

2 x 600 @ 1:50 – 2:00 (between 2 mile & 5k pace) 1:00 – 1:30 recovery

4 x 400 @ 1:05 – 1:10 (between 1 & 2 mile pace) 30 – 1:00 recovery

2 x 200 @ 28 – 30 (between 800 & 1600 pace) walk 100 recovery

(mile warm up and cool down)

Saturday: 6 miles total

Long Run 6 miles easy @ 7:00 – 7:10 or 45 minutes

(whichever comes first)

Total Weekly Mileage: 29 Miles

Week Three Training

Monday: 5 miles total

5 miles steady pace @ 6:30 – 6:40

Tuesday: 6 miles total

Broken Tempo:

2 mile tempo @ 5:40 – 5:50

1 mile easy @ 7:00 – 7:10

2 mile tempo @ 5:40 – 5:50 (mile warm up and cool down)

Wednesday: 5 miles total

6 x Apple Street hill repeats (mile warm up and cool down)

Run each loop steady pace @ 6:30 – 6:40

Thursday: 4 miles total

5 miles easy pace @ 7:00 – 7:10

4 x 100 meter striders

Friday: 5 miles total

Shue’s Workout: 5 x 300 @ 45 – 48, 30 seconds rest, kick 100 @ full speed with 2 – 3 minute rest

(mile warmup and cool down)

Saturday: 6 miles total

Long Run 6 miles easy @ 7:00 – 7:10 or 45 minutes (whichever comes first)

Total Weekly Mileage: 31 Miles

Week Four Training

Monday: 5 miles total

5 miles steady pace @ 6:30 – 6:40

Tuesday: 6 miles total – meet @ Fulton

25 minutes: 3 minutes @ 5:10/2 minutes @ 7:00

(mile warm up and cool down)

Wednesday: 5 miles total – meet @ Fulton

6 x Lake/Fulton Street hill repeats (mile warm up and cool down)

Run hill with pace, easy around school

Thursday: 5 miles total – meet @ Middle School

5 miles easy pace @ 7:00 – 7:10

4 x 100 meter striders

Friday: 5 miles total – meet @ track

Shue’s Workout:

4 or 5 x 300 @ 45 – 48, 30 seconds rest, kick 100 @ full speed with 3 minute rest

(2 mile warmup and cool down)

Saturday: 7 miles total – meet @ Fulton

Long Run 7 miles easy @ 7:00 – 7:10 or 50 minutes (whichever comes last)

Total Weekly Mileage: 33-34 Miles

TYLER SHUE — EPHRATA HIGH SCHOOL

400m: 51.64

800m: 1:50.39

1600m: 4:15.20

2019 PIAA INDOOR 800M CHAMPION

2019 PIAA OUTDOOR 800M CHAMPION

2019 NEW BALANCE NATIONALS OUTDOOR 800M CHAMPION

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