Goal for Week 9: Add a tempo run and get the most out of each workout.
Mileage for the next two weeks of off-season training should be the highest amount of any two week period during the summer. This is the time to be in a routine, focus on training and make sure each workout counts. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week (Friday) pick up the pace (1:00 per mile faster) over the last 20 minutes of your run. Also, please make your core strength workouts harder (more reps and hold planks longer).
Our first running practice is still Saturday, August 17, at 6:30 am at the Fitness Center. Physicals/medical paperwork are required to be completed by Friday, August 16, at 5:30 pm. Expect to do a long run of 13 miles with the team on Sunday, August 18, and then 60-70 miles during our first week of practice.
Sunday Long Run (75 minutes or more)
Monday 6-7 miles
Mileage for the next two weeks of off-season training should be the highest amount of any two week period during the summer. This is the time to be in a routine, focus on training and make sure each workout counts. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week (Friday) pick up the pace (1:00 per mile faster) over the last 20 minutes of your run. Also, please make your core strength workouts harder (more reps and hold planks longer).
Our first running practice is still Saturday, August 17, at 6:30 am at the Fitness Center. Physicals/medical paperwork are required to be completed by Friday, August 16, at 5:30 pm. Expect to do a long run of 13 miles with the team on Sunday, August 18, and then 60-70 miles during our first week of practice.
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 w/ 20:00 tempo
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
Wednesday 9-10 miles
Thursday 6-7 miles w/ strength training
Friday 9-10 miles w/ 20:00 tempo
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
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