Sundays in our training are days for long runs. By the late fall, you will be running 70-90 minutes on Sundays, at a pace where you can hold a conversation. Long runs are all about building your endurance. As the late Arthur Lydiard hypothesized, long runs help build your capillary beds, meaning that you become a much more efficient mortal engine. It is important that the pace on Sundays stay at the conversation pace, as that does not over task you. As you get fitter, that 8 minute pace becomes 7 minute pace and faster.
Dream about how good your team will be this year.
Sunday, July 15, 2018-warm up, 50 minutes-55 minutes, cooldown
This is a summer long mileage program. We are starting week 3. 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 3, Third week of cross country summer training
Monday-warm up, easy 40-45 minutes, cooldown
Tuesday-warm up, Moderate fartlek, 50 minutes, 5 x five minutes hard, five minutes easy, cooldown
Wednesday-warm up-easy 40-45 minutes, cooldown
Thursday-warm up, 20 minutes steady, 6 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 40-45 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-warm up, 50 minutes-55 minutes, cooldown