Thursday, August 23, 2018 is the hill day. Hill days, along with tempo runs, fartlek, and long run are your key workouts for the week. Hill days are key to your development, so take it one hill repeat at a time.
Thursday, August 23, 2018-warm up, 20 minutes run, steady pace, 16 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
This is a summer long mileage program. We are starting week Nine. Show it to your coach, follow it, and we will have you in shape for the second week of September, three 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 9, Ninth week of cross country summer training
Monday-warm up, easy 50 minutes, 8 x150 meter stride outs, cooldown
Tuesday-warm up, Tempo Run, 20 minutes, run at 30 seconds per mile above current 5k pace, so if you race 5k at 6 minute pace, run this run at 6:30 pace. Run on track or measured road, for 20 minutes, a great team effort, jog one mile, then, 30 minute fartlek, 15 times one minute at 5k pace, one minute relaxed, cooldown
Wednesday-warm up-easy 50 minutes, 8x 150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 16 times 200 meter hill, jog down hill slowly, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 8 x 150 meters stride outs, cooldown
Saturday-warm up, 40 minute fartlek, five minutes 5k pace, 5 minutes relaxed, do that four times, cooldown
Sunday-65-75 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down