Good morning, this is the beginning of week five. You are getting fit, and feeling it. Remember to sleep, remember to hydrate, and remember to focus on the day of workouts.
If you are a junior or senior, ask your coach first, but consider morning workouts on Monday, Wednesday and Friday. And remember, our tough days are Tuesday-fartlek, Thursday, hills and Sunday, Long Run.
Monday, July 23, 2018-warm up, easy 45-50 minutes, cooldown
This is a summer long mileage program. We are starting week 5. 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 5, Fifth week of cross country summer training
Monday-warm up, easy 45-50 minutes, cooldown
Tuesday-warm up, 60 minutes, three times 7:30 fartlek hard, 7:30 moderate run, three times 2:30 hard, 2:30 easy, cooldown
Wednesday-warm up-easy 45-50 minutes, cooldown
Thursday-warm up, 20 minutes steady, 8 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 45–50 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-50-55 minute easy long run