Starting in August we'll try to get close to 70-80 miles/week for the guys and 50-60 miles/week for the girls. Mileage increases by 1-2 miles/day and we add a second workout on Tuesday and Thursday. The most important workouts are the long run, hill repeats and a negative split run on Friday with the last 2-3 miles close to 10k race pace. Core strength work needs to be done 3x/week.
Sunday(8/2) Long run of 10-14 miles
Monday 8-10 miles
Tuesday am 6-8 miles
pm 3-4 miles w/ strength training
Wednesday 8-10 miles w/ 8x 100m hill repeats
Thursday am 6-8 miles
pm 3-4 miles w/ strength training
Friday 8-10 miles w/ fast finish(10K pace)
Saturday 5-7 miles or swim/bike w/ strength training
Coach Van Arkel
417-873-7567
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