Mileage for the last two weeks of off-season summer training should be the highest amount of any two week period during the summer. We're also adding a tempo run each week these next two weeks. Training pace for most runs can stay relatively easy at a conversational pace, except that one day during the week 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 scheduled for Saturday, August 16, at 4:30 pm at the Fitness Center. Physicals/medical paperwork are required to be completed by Saturday, August 16, at noon in order to practice. Any freshman or junior who has not yet obtained a physical must meet with Dr. Woods at the training room on Saturday, August 16, at noon to get that done. Expect to do a long run of 10-13 miles with the team on Sunday, August 17, 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
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 (8/16) Noon Physicals @ Training Room
4:30 pm 5-6 miles @ Fitness Center
Sunday (8/17) 7:30 am 11-14 miles @ Bread Co (East Sunshine)
Coach Van Arkel
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