Summer XC Training: Week 8 (July 27)

After seven weeks of consistent running it is time to increase mileage again so that the weekly average mileage run during each of the last three weeks of the summer break is higher than any of the earlier weeks. Hopefully, the weather will be cooler this week so it will be easier to go farther. Try to increase mileage by an average of at least one mile per day (an extra 7-8 minutes or so of running for the week). For example, if you ran 56 miles this past week (8 miles/day) then run 63 miles this next week (9 miles/day). Except for the hill repeats, the pace for most of your running can remain relaxed/conversational since we are still building our aerobic base. Tempo runs will start next week, and we won't begin speed work until after practice starts. Please also do core strength work (crunches/pushups/planks/dips) at least two times during the week.

Sunday Long run of 10-14 miles (75 minutes or more)

Monday 7-9 miles

Tuesday 8-11 miles

Wednesday 7-9 miles w/ hill repeats

Thursday 8-10 miles w/ strength training

Friday 7-9 miles

Saturday 5-7 miles or swim/bike w/ strength training


Coach Van Arkel