For one more week we will continue building our distance base, with weekly mileage of at least 45-65 miles and one long run(> 75 minutes) during the week. Hill repeats should consist of 6-8 uphills run moderately hard. Strength work should include 3 sets of pushups, crunches and pullups or curls with dumbbells. Our mileage will drop the week of July 9 for those runners who have been running consistently the past several weeks. After giving our bodies a break for several days, we will get back into the base training mode and plan to run fairly high mileage(50-70+ miles) during weeks 7 thru 10. We will have a few more easy days again just prior to the start of practice on August 17.
Training for Week 5(July 2):
Sunday(7/2) 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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