The seven weeks that you have been preparing have put your body through some challenging days. Thursdays are a tough one. Hill repeats are the best type of weight lifting and speed development. They also callous you for racing. Remember to hydrate and remember to check your shoes!
Thursday, August 9, 2018-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown
This is a summer long mileage program. We are starting week Seven. 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 7, Seventh week of cross country summer training
Monday-warm up, easy 50 minutes, 6 x150 meter stride outs, cooldown
Tuesday-Fartlek, warm up, 60 minutes, 12 times 2 minutes hard, three minutes recovery, cooldown
Wednesday-warm up-easy 50 minutes, 6x 150 meter stride outs, cooldown
Thursday-warm up, 20 minutes run, steady pace, 12 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 50 minutes, 6 x 150 meters stride outs, cooldown
Saturday-warm up, 2 miles on the track, at current race 5k pace, so if you can run 18 minutes for 5k, then, you run 2 miles in 11-11:30, then cooldown, This is a 7/8ths effort, pace is key. Do nothing more that what is asked.
Sunday-65-70 minute easy long run, on soft ground, or around a soccer pitch, remember to cool down