After six weeks of consistent running it is time to increase mileage
again so that the total mileage run during the last four weeks of the
summer break is higher than the earlier weeks. Try to increase
mileage by an average of at least one mile per day(an extra 7-8 minutes
or so of running). For example, if you ran 56 miles this past week(8
miles/day) then run 63 miles(9 miles/day). If you ran 65 miles, then try
for 72 miles. Except for hill repeats, the
pace for most of your running can remain relaxed/conversational. We are
still building our aerobic base. Tempo runs will start in August, and we won't start speed work
until we are 6-8 weeks away from the most important meets. Please do
core strength work(crunches/pushups/planks/dips) at least two times
during the week. It's hot so always drink plenty of water before and
after your run to stay hydrated.
Sunday Long run of 10-14 miles(> 75 minutes)
Monday 7-9 miles w/ strength training
Tuesday 8-11 miles
Wednesday 7-9 miles w/ hill repeats
Thursday 8-10 miles w/ strength training
Friday 7-9 miles
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
Sunday Long run of 10-14 miles(> 75 minutes)
Monday 7-9 miles w/ strength training
Tuesday 8-11 miles
Wednesday 7-9 miles w/ hill repeats
Thursday 8-10 miles w/ strength training
Friday 7-9 miles
Saturday 5-7 miles or swim/bike
Coach Van Arkel
xcountry@drury.edu
No comments:
Post a Comment