With at least two weeks of consistent training behind us we can now bump up mileage a bit and add hill repeats (6-8 repeats up a moderate grade 100-150m hill at about 3000m race pace with exaggerated knee lift and an easy jog back down between each repeat). The long run should be longer than 70 minutes in duration. Mileage for both men and women should be at least 50 miles/week.
Sunday Long Run (>70 minutes)
Monday 6-7 miles w/ strength training
Tuesday 8-9 miles
Wednesday 9-10 miles
Thursday 6-7 miles w/ strength training
Friday 8-9 miles w/ hill repeats
Saturday 5-6 miles or swim/bike
Coach Van Arkel
417-873-7567
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