Summer XC Training: Week 3 (June 22)

This week we'll add a couple of elements to the training. The long run should be longer than one hour and at least one time during the week find a hilly course to run, working the uphills at a slightly faster pace than normal. Other runs can be at a conversational pace. Mileage should be 40-50 miles for this week. Over the 10 week off-season training period during the summer we'll plan to increase mileage gradually, with a goal of at least 60 miles/week during the last half of the summer.

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