Training for Dec. 17 thru Dec. 31:
We are eight weeks away from the track season. Speedwork will likely begin mid February so we can be ready to race outdoors at the end of March. For now we can stick with building an aerobic base and the training schedule will be basically the same for everyone. Starting with the next two upcoming weeks, we want to establish our volume and mileage and stay consistent with daily runs. Decide for yourself what day of the week works best for your long runs, but take advantage of the break in school by making your daily run a priority.
Your long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other 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.
Women should be at 40-50 miles during these next two weeks. Men should be around 50-60 miles.
After Jan. 1 we will add a few more miles and more strength work. When we get back to campus in mid January we will set our mileage and plan specific workouts according to which events you want to race outdoors.
Sunday Long run of 10-13 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 7-9 miles
Thursday 5-7 miles w/ hills & strength training
Friday 7-9 miles
Saturday 4-6 miles/cross training
Coach Van Arkel
417-873-7567
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