XC Training: July 24 - August 6
Only four weeks until practice starts and then we will be running 60-70 miles/week and doing a long run around 12-14 miles. Mileage needs now to be somewhere between 50-60 miles/week or higher in order to be prepared for the work we do in the fall. Of course, it is hot everywhere and that is a reason to be careful and moderate the length of your runs. Be sure to hydrate before and after each run so your body is in the least amount of heat distress as possible.
The training week should look like this.
Sunday Long Run (75+ minutes)
Monday 6-8 miles w/ strength training
Tuesday 8-10 miles w/ strides
Wednesday 9-11 miles
Thursday 6-8 miles w/ strength training
Friday 8-10 miles w/ hill repeats
Saturday 6-8 miles or swim/bike
Coach Van Arkel
417-873-7567
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