After a few easy weeks since the end of track season, it's time to start regular training and build our base for cross country. For the next two weeks the goal will be consistent running(6/days week) with most daily runs up to one hour at a conversational pace. Starting June 24 we'll add three specific weekly workouts: one longer run(>70 minutes), a set of 6-8 hill repeats, and two sets of core strength work (planks, crunches, pushups). It's okay to add other workouts, cross train, spend time in the gym, etc., but running has to be the top training priority. Mileage should now be close to 50 miles/week for both the women and the men.
Sunday Long Run (>60 minutes)
Monday 5-6 miles w/ strength training
Tuesday 7-8 miles
Wednesday 8-9 miles
Thursday 5-6 miles w/ strength training
Friday 7-8 miles
Saturday 5-6 miles or swim/bike
Coach Van Arkel
417-873-7567
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