Training for the fall cross country season has begun. The idea over the next several weeks is to be consistent and develop a routine that allows for running every day(or at least 6 days/week). We will be building our aerobic base and eventually add more strength work. Weekly mileage for women should be at least 35-45 miles with one long run(> 60 minutes) each week. Men should be running 45-55 miles/week with one long run(> 70 minutes). For the next two weeks the pace can be relatively easy(conversational) on all runs. No speed work or tempo running needs to be done, but do try to run hilly courses as often as possible. Core strength work should be done at least twice each week with 3 sets of pushups, crunches, and dips. Hammer curls can also be added if you have access to dumbbells. In two weeks we will slightly increase our mileage and add hill repeats.
Remember to stay hydrated. Drink water before you run and lots of juice/sports drinks after you run.
Sunday(6/21 & 6/28) Long run of 8-12 miles
Monday 5-7 miles
Tuesday 6-8 miles w/ strength training
Wednesday 6-8 miles
Thursday 6-8 miles w/ strength training
Friday 8-10 miles
Saturday 4-6 miles or swim/bike
Coach Van Arkel
417-873-7567
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