Cross country training picks up a bit, with more mileage the next two weeks and a session of hill repeats each week. Women should be running between 40-50 miles/week. Men should be running 50-60 miles/week. The long run can be from 70 to 90 minutes at a conversational pace. During the week add a set of hill repeats(6-8 repeats up a 150-200 m hill at 3k race pace with a recovery jog back down) and do at least two core/strength training workouts. These should consist of crunches, pushups, dips and planks(up, down & each side with leg raises).
Sunday(7/5 & 7/12) Long run of 9-13 miles
Monday 6-8 miles
Tuesday 7-9 miles w/ strength training
Wednesday 6-8 miles w/ hill repeats
Thursday 7-9 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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