Two more weeks of training before school/practice starts. Your running should be a continuation of everything you've done this summer. We are still base training (most mileage at conversational pace) but definitely also want to be doing hill repeats (one set of 6-8 150m-200m hill repeats run moderately hard on a gradual hill with exaggerated knee lift and arm swing) and core strength work (2-3 weekly sets of pushups, crunches, planks, hammer curls, dips and pullups)to supplement our mileage.
Once school starts we'll try to set a practice schedule the fits around classes as much as possible. As always, avoid 8 am classes if there is another section of the class that meets at a different time. We'll run most mornings, most weekends and have one day off each week (day off varies according to race schedule). You can plan on about 70 hours off from required practices during Labor Day weekend from Saturday morning Sept. 3 (we will run then) until Tuesday morning Sept. 6 (we will run then also). Remember, every runner is required to be at every practice unless in class.
XC Training Schedule Aug. 7 - Aug. 23:
Aug. 7(Sun) Long run of 10-14 miles(> 75 minutes)
Aug, 8(Mon) 7-9 miles w/ strength training
Aug. 9(Tues) 8-11 miles
Aug. 10(Wed) 7-9 miles
Aug. 11(Thur) 8-11 miles w/ strength training
Aug 12(Fri) 7-9 miles w/ hill repeats
Aug. 13(Sat) 5-7 miles or swim/bike
Aug. 14 (Sun) Long Run(>75 minutes)
Aug. 15(Mon) 7-9 miles w/ strength training
Aug. 16(Tues) 8-11 miles
Aug. 17(Wed) 7-9 miles w/ hill repeats
Aug. 18(Thur) 6-8 miles w/ strength training
Aug. 19(Fri) Move into Dorms/College Park 6-8 miles
Aug. 20(Sat) 5-7 miles or swim/bike
Aug. 21(Sun) Long Run(>75 minutes)
4:30 pm XC Team Meeting at Fitness Center
Aug. 22(Mon) 5-7 miles
2 pm Athletics Dept Meeting @ O'Reilly Center
5:45 pm Physicals @ Training Room
Aug. 23(Tues) 6:30 am First Ptactice 6-8 miles @ Fitness Center
4:30 pm 3-5 miles w/Strength Training @ Fitness Center
Coach Van Arkel
417-873-7567
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