This is New Years Day, enjoy it with your friends and family.
Tuesday, January 1, 2019-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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