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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