The key to success during a Summer mileage program is consistency. If you start out with 30-40 minutes a day, you can easily build up to an hour a day and a bit longer over ten to twelve weeks. We provide some variety, with fartlek, hill work and long runs. Your other runs are modest pace, where you run faster as you get fitter.
Sleep well (6-8 hours a night), perhaps a nap (30-90 minutes) and varied food, with lots of fruits, veggies and lean protein. Stay away from carbonated beverages and the so called sports energy drinks. They are not energy drinks and they are not good for you. Drink water, vegtable juices. And, have some fun!
Wednesday, June 27, 2018-warm up-easy 35-40 minutes, cooldown
This is a summer long mileage program. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 1, First week of cross country summer training
Monday-warm up, easy 35-40 minutes, cooldown
Tuesday-warm up, light fartlek, 40 minutes, 10 minute steady, 10 x 1 minute hard, 1 minute easy, 10 minutes steady, cooldown
Wednesday-warm up-easy 35-40 minutes, cooldown
Thursday-warm up, 15 minutes steady, 10-15 minute hilly run, 15 minutes steady, cooldown
Friday-warm up, easy 35-40 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-warm up, 40-45 minutes, running on trail, cool down