After a relatively easy recovery week this past week, we will again begin to increase mileage with a goal of running the most miles of the summer during weeks 7 thru 10. Guys should be at 55-60 miles for the upcoming week and perhaps 65-70 miles for the following weeks. Girls should be around 45-50 miles for the upcoming week and 55-60 miles for the following weeks. Considering the July heat & humidity, a long run of 10-12 miles(about 75 minutes) is sufficient. Except for one up-tempo run mid-week, all running can still be done at a conversational pace. Hill repeats(8 uphills run fairly hard) should be done at least one time during the week. Upper body/core strength work should be done at least two times during the week.
After the high training mileage of weeks 8, 9 & 10, we will have a few more easy recovery days just prior to the start of practice on August 17. We will be running 13 miles on August 18.
Training for Week 7(July 16):
Sunday(7/16) Long run of 10-12 miles
Monday 4-5 miles
pm 4-5 miles & strength training
Tuesday 7-9 miles
Wednesday 6 miles(Tempo)
Thursday 4-5 miles
pm 4-5 miles & strength training
Friday 6-8 miles w/ hill repeats
Saturday 4-6 miles or swim/bike
Coach Van Arkel
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