Summer XC Training: Week 4 (June 29)

This week we'll include hill repeats in our training. The long run should be at least 70 minutes or more and we still want to run a hilly course once in a while, but also now we'll add a separate hill repeat workout to build leg strength. At least one time during the week find a 100-150m hill and run 6-8 hill repeats at 3K-5K race pace, with an easy jog back down between each repeat. A hill on a road would be fine, but a grassy slope would be great. Total weekly mileage should be about the same as before. Next week we'll try to increase mileage a bit so that by mid-summer we're running 50-60 miles/week.


Sunday Long Run (70 minutes or more)

Monday 5-6 miles

Tuesday 7-8 miles with hill repeats (6 x 150m)

Wednesday 8-9 miles

Thursday 5-6 miles

Friday 7-8 miles

Saturday 5-6 miles or swim/bike w/ strength training


Coach Van Arkel