Today is the middle of week three for the last week of the holidays. Enjoy the day off. If you need to run, walk, or bike, keep it light and relaxed.
Thursday, January 3, 2018-take the day off
This is the third 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 2-3 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 3, recovery, Winter 2018-19 (no plans indoor)
Monday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Tuesday-take the day off
Wednesday–warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Thursday-take the day off
Friday-warm up, 45 minute run, 4 x 150 meter stride outs, cool down
Saturday-take the day off
Sunday-warm up, 50 minutes run, in a park, cooldown
Week 3, Light training, 3/3 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, 30 minute run, 8 x 200 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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