Training for Dec. 19 thru Jan. 1:
Starting the next two upcoming weeks, we want to develop a routine, build our distance base with volume and mileage and become consistent with daily runs. Decide for yourself what day of the week works best for your long run, but take advantage of the break in school by making your daily run a priority.
The long run each week should be somewhere between 60 minutes and 80 minutes. Also, at least two times during the week find a hilly course and push the pace on the uphills. Do some core strength exercises after those runs. Except for the hills, all other runs can be done at a relatively easy pace. Try to run as much as possible on trails or grass (or snow) and stretch after each run.
After Jan. 1 we will add a few more miles. When we get back to campus in mid January we will increase our mileage and plan specific workouts according to the events you want to race indoors and outdoors. Don't expect to do much speedwork in January or February.
Sunday Long run of 10-13 miles
Monday 6-8 miles
Tuesday 5-7 miles w/ hills & strength training
Wednesday 7-9 miles
Thursday 5-7 miles w/ hills & strength training
Friday 7-9 miles
Saturday 4-6 miles or cross training
Coach Van Arkel
417-873-7567
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