Goal for Week 7: Increase Mileage Again!
Just four more weeks of off-season training before practice starts. Mileage needs to progressively increase so that our weekly mileage the last few weeks of the summer is substantially higher than the first few weeks of the summer. Cross Country races are 85-90% aerobic and having a relatively large aerobic base as we get close to the season will set us up for harder runs during the fall. The greater your aerobic capacity by the end of the summer, the faster you will train and race in the fall.
Also, there should be some progression with specific workouts in the next two weeks. Add 5-10 minutes to your long run, add a couple more intervals to your hill repeats and and add another set of crunches and planks to your core strength work. We want to continue strengthening these different systems so we are ready for more serious training by the end of August.
I f you are injured and cannot do these workouts, please contact me. We'll need to get with the Drury athletic trainers or a sports medicine professional to diagnose and treat whatever is bothering you, and also set up a cross-training plan to stay as fit as possible.
Just four more weeks of off-season training before practice starts. Mileage needs to progressively increase so that our weekly mileage the last few weeks of the summer is substantially higher than the first few weeks of the summer. Cross Country races are 85-90% aerobic and having a relatively large aerobic base as we get close to the season will set us up for harder runs during the fall. The greater your aerobic capacity by the end of the summer, the faster you will train and race in the fall.
Also, there should be some progression with specific workouts in the next two weeks. Add 5-10 minutes to your long run, add a couple more intervals to your hill repeats and and add another set of crunches and planks to your core strength work. We want to continue strengthening these different systems so we are ready for more serious training by the end of August.
I f you are injured and cannot do these workouts, please contact me. We'll need to get with the Drury athletic trainers or a sports medicine professional to diagnose and treat whatever is bothering you, and also set up a cross-training plan to stay as fit as possible.
Sunday Long Run (75 minutes or more)
Monday 6-7 miles
Tuesday 8-9 miles with hill repeats (8 x 150m)
Wednesday 9-10 miles
Thursday 6-7 miles w/ strength training
Friday 9-10 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
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