Off-Season Training: Weeks of July 8 & 15

The summer is nearly half over, so cross country training picks up a bit, with more mileage the next two weeks and an essential session of hill repeats each week. Women and men should be running 50-60 miles/week. The long run can be from 70 to 90 minutes at a conversational pace. During the week add a set of hill repeats (6-8 repeats up a 150-200 m hill at 3k race pace with a recovery jog back down). Any day of the week is okay for the hill repeats (except the day after the long run). Also, do at least two core/strength training workouts during the week. These should consist of crunches, pushups, dips and planks (up, down & each side with leg raises).

Sunday(7/8 & 7/15) Long run of 10-13 miles

Monday 6-8 miles

Tuesday 7-9 miles w/ strength training

Wednesday 6-8 miles w/ hill repeats

Thursday 7-9 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel
417-873-7567