Please enjoy the recovery time. Your body and mind need a break. In high school, you can make two serious peeks (of about 3-4 weeks) a year. If you want to run indoors, you have to decide if your fall and spring are the important times. You then, take a recovery few weeks and gently begin building up. Indoor season is the appetizer, outdoor if the main dish. Our schedule pre supposes that XC and outdoor are the important times of the year.
Friday, December 28, 2018-take the day off
This is the second week of recovery. If you need another week. take it. Recovery time is really a personal thing.
Cross country is over. Now it is time to unwind.
The body now needs to recover. So does the mind.
We suggest two weeks of recovery twice a year, after cross country and track season. We are providing two options below: week 1 of total recovery (3 days of activity a week), and week 1 of indoor season for distance runners, which keeps it light, and allows you to get into a few races after your amazing cross country season.
Week 2, recovery, Winter 2018-19 (no plans indoor)
Monday-take the day off
Tuesday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Wednesday–take the day off
Thursday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Friday-take the day off
Saturday-take the day off
Sunday-warm up, 50 minutes run, in a park, cooldown
Week 2, Light training, 2 weeks, (short indoor season)
Monday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Tuesday: swimming, biking, weights, and core work
Wednesday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Thursday: swimming, biking, weights, and core work
Friday: warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Saturday: warm up, 3k race, of 3200m, cool down
Sunday: Long run, easy 50 minutes
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