The next two weeks we'll add a couple elements to the training. At least one time during the week find a hilly course to run, working the uphills at a
slightly faster pace than normal (6 x 150m at 3K pace). Also, add a
couple of core strength workouts to the training. These workouts can be
as simple as two sets of crunches, two sets of pushups and a couple of
sets of planks (front and back held for 20-30 seconds). The long run should now be at least 70 minutes and weekly mileage close to 50+. In mid-July we'll start to think about specific weekly mileage goals.
Sunday Long Run (70 minutes or more)
Monday 5-6 miles
Tuesday 7-8 miles with hills
Wednesday 9-10 miles
Thursday 5-6 miles w/ strength training
Friday 9-10 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
Sunday Long Run (70 minutes or more)
Monday 5-6 miles
Tuesday 7-8 miles with hills
Wednesday 9-10 miles
Thursday 5-6 miles w/ strength training
Friday 9-10 miles
Saturday 5-6 miles or swim/bike w/ strength training
Coach Van Arkel
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