The summer mileage you put in will influence not only fall cross country, but also next spring’s track season.
The idea should be to build gradually. This is week one, so keep it relaxed, run with teammates and keep it at a conversational pace. Please follow your local COVID19 guidelines as well.
adidas Special makes, Emil Zatopek, 1952 (he had just won gold in 5000m, 10,000m and marathon, never done since or before. Shoes made by Adi Dassler, founder of adidas, photo by adidas Communications
Today is a hilly run. Have some fun. When you get to the hills, push the pace up and float down. Practice all summer long. You will need that skill in the fall.
Tuesday: warm-up, relaxed 45-50 minute run in the hills, enjoy the day, cooldown.
2021 RunBlogRun, week # 1, Summer mileage, day 2
Monday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Tuesday: warm-up, relaxed 45-50 minute run in the hills, enjoy the day, cooldown.
Wednesday: light run, 30 minutes easy pace, stretch, 2 x 150 m light cooldown.
Thursday: warm-up, run in the hills, get in 30 minutes in your 50 minute run of hill running, cooldown
Friday: light run, 30 minutes easy pace, stretch, 2 x 150 m stride-outs, light cooldown.
Saturday: warm-up, 50 minute run in a park, moderate pace, cooldown
Sunday: Long run, 55-60 minutes, at a conversational pace
