Training for Weeks 4 & 5:
For the next two weeks we will continue building our distance base, with weekly mileage of at least 45-65 miles and one long run(> 75 minutes) each week. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work can be as simple as 3 sets of pushups, crunches and pullups or curls with dumbbells.
Sunday Long run of 11-14 miles
Monday 5-6 miles
pm 4-5 miles & strength training
Tuesday 8-10 miles
Wednesday 6 miles(Tempo)
Thursday 5-6 miles
pm 4-5 miles & strength training
Friday 7-9 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Coach Van Arkel
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