Training for Jan. 1 thru Jan. 14:
I hope everyone had a great Christmas. We are at the midpoint of winter break and in some ways are beginning our training not just for track in the spring, but also for next fall’s cross country meets. Everyone should be running consistent mileage and be ready to increase volume. We are six weeks of solid base training away from starting faster repeats and intervals as we prepare for outdoor track races. Women should be averaging 50+ miles during the upcoming weeks. Men should be averaging 60+ miles during this period.
In addition to increasing mileage during the next two weeks, add a couple of specific workouts. Your long run each week should now be somewhere between 70 minutes and 90 minutes. At least one time during the week find a 150m-200m hill and run 6 to 8 moderately hard repeats up with an easy jog back down. Also, at least two times during the week add 6-8 short relaxed sprints/strides on the grass at the end of your training run and combine those strides with core stability work(crunches, leg raises, dips and pushups). Except for the hill repeats and strides, all other runs can be done at a conversational aerobic pace. As always, try to run as much as possible on trails or grass.
We will add a few more miles and additional strength work when we get back to campus. I would like to meet with any runners who are already back on campus on Monday, Jan. 15, at 3:30 pm the Fitness Center for an easy run and to discuss class/training schedules and racing goals. We will all start off-season training with a long run on Sunday, Jan. 21, at 7:15 am at the Bread Company(Elm & National).
Sunday Long run of 10-13 miles
Monday 7-9 miles
Tuesday 6-8 miles w/ strides & strength training
Wednesday 7-9 miles w hill repeats
Thursday 6-8 miles w/ strides & strength training
Friday 8-10 miles
Saturday 5-7 miles/cross training
Coach Van Arkel
417-873-7567
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