Training for Week 3(June 18):
Sunday(6/18) Long run of 10-13 miles(> 70 minutes)
Monday 5-6 miles(40 min.) &
pm 4-5 miles(30 min.) w/ strength training
Tuesday 8-10 miles(> 50 min.)
Wednesday 6 miles(Tempo)
Thursday 5-6 miles(40 min.) &
pm 4-5 miles(30 min.) w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Mileage for this next week should be slightly higher than the past week. In addition to the weekly long run and 4-6 hill repeats, we are adding two more types of workouts. Twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights and relatively high numbers of repetitions. The 6 mile tempo run on Wednesday should be run at a faster pace(30 seconds to one minute faster per mile) than the other training runs. All other runs can still be fairly easy(conversational pace).
I am waiting to hear from a few runners about training shoes. I also plan to be at the Student Center next Friday(6/23) morning and am looking forward to meeting with whomever is on campus for freshmen registration.
Coach Van Arkel
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