After several weeks of consistent running it is time to increase mileage so that the total mileage run during the last couple of weeks of July is approximately 10% higher than the total mileage run during the first couple of weeks of July. I will ask you to increase your mileage again in early August before we have a few days of easy running just prior to the start of practice.
For now increase mileage by an average of just one mile per day(an extra 7-8 minutes or so of running). For example, if you ran 56 miles this past week(8 miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try for 72 miles. Except for strides or hill repeats or one run each week when you pick up the tempo somewhat, the pace for most of your running can remain relaxed. We are still building our aerobic base and won't start speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/curls/pullups/dips) at least two times during the week.
Sunday Long run of 11-14 miles(> 75 minutes)
Monday 7-9 miles w/ strength training
Tuesday 9-11 miles
Wednesday 8-10 miles(last 20 minutes slightly faster pace)
Thursday 7-9 miles w/ strength training
Friday 8-10 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
417-873-7567
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