We are adding more total mileage the next two weeks along with the long run 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. Increase your 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(face up & face down, both with alternate leg raises).
Sunday(7/11 & 7/18) Long run of 9-13 miles
Monday 6-8 miles
Tuesday 7-9 miles w/ strength training
Wednesday 8-10 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
xcountry@drury.edu
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