Goal for Week 3: Increase long run and add strength work
This week we'll add one or two elements to the training. The long run should be more than one hour and at least one time during the week deliberately find a hilly course to run, working the uphills at a slightly faster pace than normal. It also would be a good idea to add a couple of core strength workouts to the training. These workouts can be as simple as two sets of crunches, two sets of pushups and a couple of sets of planks (front and back held for 20-30 seconds).
Sunday Long Run (70 minutes or more)
Monday 5-6 miles
Tuesday 7-8 miles with hills
Wednesday 8-9 miles
Thursday 5-6 miles w/ strength training
Friday 7-8 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
This week we'll add one or two elements to the training. The long run should be more than one hour and at least one time during the week deliberately find a hilly course to run, working the uphills at a slightly faster pace than normal. It also would be a good idea to add a couple of core strength workouts to the training. These workouts can be as simple as two sets of crunches, two sets of pushups and a couple of sets of planks (front and back held for 20-30 seconds).
Sunday Long Run (70 minutes or more)
Monday 5-6 miles
Tuesday 7-8 miles with hills
Wednesday 8-9 miles
Thursday 5-6 miles w/ strength training
Friday 7-8 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
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