We are six weeks away from the start of practice. We will continue to build our aerobic base while doing strength work and hill repeats. Weekly mileage should be at least 50-60 miles with one long run(> 75 minutes) each week. These volumes apply to men and women. For the next two weeks pace can still be relatively easy(conversational) on all runs.
One time during the week do a set of hill repeats consisting of 6-8 uphills(150-200m) run moderately hard. Try to do the hills on the grass, if possible, with partial recovery between each repeat. Core strength work should now be done at least three times each week with 3 sets of pushups, crunches, dips and curls with dumbbells. In addition to aerobic conditioning we need to develop strength in our legs and core. Anaerobic training(faster repeats with shorter recovery & tempo runs) will happen after practice starts August 20.
Drink water before you run and try to drink lots of water during the day. If you have soreness from your running that does not go away within a day or so back off, use ice and cross train.
Sunday(7/6 & 7/13) Long run of 10-13 miles
Monday 6-7 miles w/ strength training
Tuesday 7-9 miles
Wednesday 6 miles w/ hill repeats
Thursday 6-7 miles w/ strength training
Friday 8-10 miles
Saturday 5-7 miles or swim/bike w/ strength training
Coach Van Arkel
417-873-7567
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