XC Training for the weeks of July 1 & 8
For the next two weeks we will continue building our distance base, with weekly mileage of at least 45-65 miles. The one long run(> 75 minutes) during the week is the most important workout, with a set of hill repeats a close second. 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. The objective is to run consistently from day to day and week to week. Try to increase mileage by 5-10 miles per week during the next two weeks over what you did in June. We will plan to increase our mileage(up to 50-70+ miles) later in July and then back off somewhat in August just prior to the start of practice.
Sunday Long run of 11-14 miles(> 75 minutes)
Monday 6-8 miles w/ strength training
Tuesday 8-10 miles
Wednesday 7-9 miles
Thursday 6-8 miles w/ strength training
Friday 7-9 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
417-873-7567
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