Training for Week 2(starting Sunday, June 11):
Rest is important and everyone by now is at least two weeks away from the track season with hopefully some days off and some easy running. Starting this coming week, we want to bump up mileage, stay consistent with daily runs and add a couple of specific workouts.
Your long run each week should be somewhere between 70 minutes and 90 minutes. Also, at least one time during the week find a 200m hill and run 4 to 6 moderately hard repeats up with an easy jog back down. Except for the hill repeats, all runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass and stretch after each run.
Returning women should be at 50+ miles during this coming week. Freshmen women should be around 40-50 miles.
Returning men should be at 60+ miles during this coming week. Freshmen men should be around 50-60 miles.
Weeks 3, 4 & 5 will add a few more miles and strength work. Then we’ll back off for a few days and plan for the last 5 weeks of the summer to include even more mileage as we establish our aerobic base for the cross country season.
Coach Van Arkel
No comments:
Post a Comment