Here is our first week of training. Take it one day at a time. If you can run 40 minutes, you can handle this program. Get some friends to run, and just relax and enjoy the summer, and give me about an hour to 90 minutes a day. RunBlogRun.com will get you fit, you just need a good pair of shoes and the will to run.
NCAA XC 2009,
Week 1: Summer training begins …
Goals: In this week, we’ll get you on the road to a good summer of training. We’ll run a long run, a tempo run and some moderately paced runs each week. Don’t worry about pace the first 2 weeks, just get out there, have some fun and get in the habit. Workouts always start with warmupâ€¹some gentle stretching major muscle groups, light jogging. Please do the same for cooldown.
Monday: 35-Â40 minutes easy running, warm up, cool down.
Tuesday: 1 mile warmup, tempo run, 1 mile cooldown. Here’s how the workout goes: Run 20 minutes at a half-minute per mile slower than your present mile pace for a 5 kilometer. So if you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per-mile pace. Warm up, cool down.
Wednesday: 35-Â40 minutes easy running, warm up, cool down.
Thursday: Warmup, 1 mile, hill repeat, 2 repeats, 200 yards, uphill, 200 yards, jog downhill, 1 mile easy, cooldown.
Friday: 35-Â40 minutes easy running, warm up, cool down.
Saturday: Off, walk, bike, see a new movie.
Sunday: Long, easy run, 45 minutes, easy, easy, on grass or dirt.
One thought. Make sure that you run on a variety of surfaces-dirt, grassy fields, sand, road, track. It’s good for the feet, and lets you use your feet in a healthy manner.
Check back next week for Week 2! If you have any questions, email me at larry.eder@runningnetwork..com and I will get back to you right away!