After several weeks of consistent running it is time to increase mileage again so that the total mileage run during the last four weeks of the summer break is higher than the preceding four weeks. Try to increase mileage by an average of at least one mile per day(an extra 7-8 minutes or so of running). For example, if you ran 56 miles this past week(8 miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try for 72 miles. Except for hill repeats and now one run each week when you pick up the tempo somewhat for the last 20 minutes of the run, the pace for most of your running can remain relaxed/conversational. We are still building our aerobic base and won't start extensive speedwork until we are 6-8 weeks away from the most important meets. Please do core strength work(crunches/pushups/planks/dips) at least two times during the week. It's hot so always drink plenty of water before and after your run, as well as later during the day, to stay hydrated.
Sunday Long run of 10-14 miles(> 75 minutes)
Monday 7-9 miles w/ strength training
Tuesday 8-11 miles
Wednesday 7-9 miles(last 20 minutes slightly faster pace)
Thursday 7-9 miles w/ strength training
Friday 7-9 miles w/ hill repeats
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
No comments:
Post a Comment