Time for our team to start paying attention to training mileage and specific workouts. For this next two week period (2nd of five summer two-week blocks) I'm asking for consistent running (6/days week). The three specific weekly workouts include:
One long run (longer than 70 minutes for now) at a conversational pace;
One set of 4-6 strides/pickups (100m) done on the grass (barefoot would be fine) with gradual acceleration to 85% effort;
One set of 6-8 hill repeats (150-200m) run moderately hard on a gradual hill with exaggerated knee lift and arm swing.
Generally, training mileage can be moderately easy. Strength work should continue and include 2-3 weekly sets of pushups, crunches and planks(front & back), all of which can be done without going to a fitness center. You can also do other exercises(hammer curls,presses,dips and pullups), but these exercises should not interfere with your running or other workouts.
The training week might look like this.
Sunday Long Run (70+ minutes)
Monday 4-6 miles w/ strength training
Tuesday 6-8 miles w/ strides
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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