XC Training for the weeks of June 17 & 24
For the next two weeks we will continue building our aerobic base with weekly mileage of at least 45-55 miles and one long run(> 70 minutes) each week. Pace can still be relatively easy on all runs.
One time during the week please add a set of hill repeats consisting of 6-8 uphills(150-200m) run moderately hard. Try to do those on the grass, if possible. Strength work can be as simple as 3 sets of pushup and crunches with the addition of pullups or curls with dumbbells.
Sunday(6/17 & 6/24) Long run of 10-12 miles
Monday 5-6 miles w/ strength training
Tuesday 8-10 miles
Wednesday 6 miles w/ hill repeats
Thursday 5-6 miles w/ strength training
Friday 7-9 miles
Saturday 4-6 miles or swim/bike
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