XC Training for the week of June 20:
Now is the time to seriously start our off-season training and running with a goal of being aerobically fit and strong by the end of the summer. We need to build our distance base, with weekly mileage of at least 45-65 miles for the women by the time practice starts and 60-80 miles/week for the guys. 6K-10K races are 80-90% aerobic and no amount of speed work alone, without a good distance base, will enable you to run your fastest as a cross country runner and help your team.
I'm asking for consistent running(6/days week) and three specific weekly workouts. One long run(>60 minutes for now) during the week is the most important workout, with a set of 6-8 hill repeats a close second. Hill repeats should consist of 6-8 uphills run moderately hard on a gradual hill with exaggerated knee lift and arm swing. All other running can be relatively easy(conversational pace). Strength work should include 2-3 sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also lift weights and do other exercises(curls,presses,dips and pullups), but they should not interfere with your running or other workouts. For the next two weeks mileage should be at least 40/week for the women and at least 50/week for the guys.
Sunday Long Run(>60 minutes)
Monday 4-6 miles w/ strength training
Tuesday 6-8 miles
Wednesday 7-9 miles
Thursday 4-6 miles w/ strength training
Friday 6-8 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
417-873-7567
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