Tempo Runs:  A tempo run in this program is a workout of 30 to 45 minutes, usually run on trails or in the woods so you have no reference to exactly how far or how fast you are running. Here's how to do a tempo run. Begin at an easy pace, about as fast as you would during any warm-up on the track. After 5 or 10 minutes of gentle jogging, gradually accelerate toward peak speed midway through the workout, holding that peak for 5 or 10 minutes, then gradually decelerate, finishing with 5 minutes of gentle jogging, your cool-down. Run hard, but not too hard. If you do this workout correctly, you should finish refreshed rather than fatigued.

Fartlek:  Fartlek is a Swedish word, loosely translated as "speed play." A fartlek run in this program is a workout of anywhere from 30 to 45 minutes that involves constant changes of pace at different distances. It is entirely intuitive (similar to tempo runs) and is best run on trails in the woods where you have no idea how far you are running. After 5 or 10 minutes of gentle jogging at the start, pick up the pace and surge for maybe 10 or 20 or more seconds, then jog or even walk for a near equal time until partly recovered, then surge again. These speed bursts could be anywhere from 100 to 400 meters, or longer. They could be up a hill or down a hill or on the flat. They could be at top speed or at the pace you might run a 5,000 meter race or from this tree to that tree.: "In order to be a good distance runner, you have to build strength and endurance, learn race pace, and practice race tactics. Fartlek training can incorporate all of these essential elements into a single workout." Fartlek teaches you how to surge in the middle of the race to get away from opponents--or hang with them when they attempt to surge on you.
 

Long Runs:  Long runs are necessary to improve your aerobic fitness and endurance. You begin in the first week, running for 60 minutes and add 5 minutes each week to a peak long run of 90 minutes. If your pace lags and you have to walk in the last few miles, you obviously ran the early miles too fast. Run at a conversational pace. If running with your teammates (something I recommend), use this workout as an excuse to talk about every silly thing that happened to you during the week. This is a workout that you can run on the roads or on trails. Mostly, have fun.

Rest/Easy Days:  These are the two days of the week when you do not run hard. And quite frankly you can't run hard seven days a week without risking injury or overtraining. So in between the hard workouts, run easy. Rest can be an easy run of 30 minutes, or it can be a day when you do not run at all. You need days of comparative rest between the hard workouts, otherwise you will not be able to run those hard workouts at full speed. If you fail to do the hard workouts properly, you will not improve. Don't train hard every day assuming that it will make you a better runner; it may actually affect your training negatively.
 

Racing: Local  road races can be fun, can offer a change of pace from training and can motivate you to run all summer long. For that reason, you are free to run several road races during the summer, maybe once every fourth week. You can go to the Cullman Running Club website http://www.cullmanrunningclub.com/ or http://www.active.com/ and search for events nearby.