XC Training for Week of June 10:
Sunday(6/10) Long run(> 70 minutes)
Monday 5-6 miles w/ strength training
Tuesday 8-10 miles
Wednesday 5-6 miles
Thursday 4-5 miles w/ strength training
Friday 6-8 miles
Saturday 4-6 miles or swim/bike
Mileage for this week should be about the same as last week. In addition to the weekly long run, twice weekly strength workouts should include, at a minimum, 3 sets of crunches and pushups, plus any other core strength exercises you might wish to do. Weight training, if done at all, should consist of light weights. All training runs can be fairly easy(at conversational pace).
Next week we will add a few miles and hills and two more specific strength exercises.
Coach Van Arkel
417-873-7567
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