This is the final day of recovery. Today is a long run day. Go out with your friends, and go to the trails. Enjoy the time with your friends, and know that, to be successful at running, one must take the build on your fitness, day after day, week after week, year after year. To be a successful world class athlete, one will spend 12-15 years developing your mortal engine. There are life lessons to be learned.
Sunday, January 6, 2019: Long run, easy 50 minutes
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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