Summer XC Training: Week 6 (July 13)

The summer off-season training block is half over, so cross country training definitely picks up a bit, with more mileage during the next five weeks than during the first five weeks. Women and men should be running 50-60 miles/week or more for the balance of the summer. The long run should be from 70 to 90 minutes at a conversational pace. During the week continue to do a set of hill repeats and a couple of core strength workouts. Running twice a day a couple of times a week would be fine, too. The objective for the next five weeks of summer training is to maximize aerobic capacity (mileage/volume), build some strength (hills/core), and stay healthy. We can save the hard repeats and racing for the fall after practice starts.

Sunday(7/13) Long run of 10-13 miles

Monday 6-8 miles

Tuesday 8-10 miles w/ strength training

Wednesday 7-9 miles w/ hill repeats

Thursday 8-10 miles w/ strength training

Friday 8-10 miles

Saturday 4-6 miles or swim/bike


Coach Van Arkel