Recovery is as important during the season, as it is at the end of the season. Watch some of the fine performances in early indoor season, and note that many have come from the endurance and strength from cross country.
Warming up, photo by Justin Britton
Tuesday, January 3, 2017: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.
Week 20: A third week of recovery…
Tis is the first week of the new year. This is your third week of recovery. Keep this schedule this week, and we will begin a regular schedule of training next week for the spring season.
Monday : Warm up; 4-mile run with friends, 4 x 150 meters, strideouts, cool down.
Tuesday: Warm up, A fun fartlek, A minute easy, a minute hard, do that twenty times, and then, cooldown. Warm up and cooldown about ten to fifteen minutes.
Wednesday: Take a day off, or run no more than four miles, easy.
Thursday: Warm up, Holmer Fartlek. This is old school. Warm up ten minutes, then, run somewhere in fifteen minutes, and see if you can return in 14 minutes, cooldown for ten minutes.
Friday: Warm up; 4-mile run, run on a soft surface, cool down.
Saturday: Take a break, relax with friends. Enjoy the holidays.
Sunday: Long, relaxed run of 7-9 miles with friends. Long runs are great way to get the body moving during the holidays.
