This week is the same as the last(a long run, hills, strides and strength) except guys need to bump up mileage. Next week guys and girls will increase mileage.
Women:
Sunday(7/27) Long run of 11-13 miles
Monday 6-7 miles w/ strength training
Tuesday 7 miles w/ hill repeats
Wednesday 6-7 miles w/ strength training
Thursday 6 miles w/ last two miles 1-2 minutes per mile faster
Friday 8-10 miles
Saturday 6-8 miles or swim/bike w/ strength training
Men:
Sunday(7/27) Long run of 14-16 miles
Monday 8-9 miles w/ strength training
Tuesday 8 miles w/ hill repeats
Wednesday 8-9 miles w/ strength training
Thursday 8 miles w/ last three miles 1-2 minutes per mile faster
Friday 10-12 miles
Saturday 6-8 miles or swim/bike w/ strength training
Coach Van Arkel
417-873-7567
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