The men will be running 80 miles the first week of practice and the women will be running more than 60 miles that week so it is important to gradually increase volume over the summer. From now until practice starts the men should be running as much as or perhaps more than 60-70 miles/week. The women should be running 40-50 miles/week until the beginning of practice. Besides building strength over the summer and getting use to running long, it is also important for us to have an extended period of aerobic base training before we start running harder and faster after the season begins. Continue doing the core strength workouts twice each week and the hill repeats once each week. Most of the week's running can be at conversational pace but still run the hill repeats hard and try to increase the pace on the last half of the Friday run. You may also want to break up one or two workouts each week into two different sessions to help recovery and get your body used to the days we will be practicing twice/day after the season starts.
Sunday(7/19 & 7/26) Long run of 10-14 miles
Monday 7-9 miles
Tuesday 7-9 miles w/ strength training
Wednesday 7-9 miles w/ hill repeats
Thursday 7-9 miles w/ strength training
Friday 8-11 miles
Saturday 4-6 miles or swim/bike
Coach Van Arkel
417-873-7567
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