Off-season Training: Weeks of June 14 & 21

After a few easy weeks since the end of track season, it's time to start regular training and build our base for cross country. For the next two weeks the goal will be consistent running (at least six days each week) with most daily runs up to one hour at a conversational pace. Starting June 28 we'll add three specific weekly workouts: one longer run(>70 minutes), a set of 6-8 hill repeats, and two sets of core strength work (planks, crunches, pushups). It's okay to add other workouts, cross train, spend time in the gym, etc., but running has to be the top training priority. Mileage should get close to 50 miles/week for both the women and the men by the end of the month of June.

Sunday Long Run (>60 minutes)

Monday 5-6 miles

Tuesday 7-8 miles

Wednesday 8-9 miles

Thursday 5-6 miles

Friday 7-8 miles

Saturday 5-6 miles or swim/bike

Coach Van Arkel