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Week of July 28, 2008 M-W-F: Easy Run (65-70% effort) +
Strides + Stretch + OYO Core Work
- Veterans (entering 4th - 6th year on team or
sub 6:00 milers) run ~8:30 min/mile for 50-55 mins.
- Rookies (entering 2nd-3rd year on team or sub
7:00 milers) run ~9:00 min/mile for 40-45 mins.
- Novice (entering 1st year on team or over 8:00
milers) run ~10:00
min/mile for 30-35 mins.
*T: Aerobic Speed Work
- Warm-up (10 min @ E-Pace + Drills + Active
Stretching)
- Veteran XC (4th - 6th year): 2-3 miles of aerobic
intervals (15/45 and/or 10/10, 20/20...)
- Rookie XC (2nd - 3rd year): 1.5-2 miles of aerobic
intervals (15/45 and/or 10/10, 20/20...)
- Novice XC (1st year): 1-1.5 miles of aerobic
intervals (15/45 and/or 10/10, 20/20...)
- Trackers: in/outs + form/agility
drills + flexibility + core strength
- Cool-down (5 min @ E-pace + static stretching
- Veteran runners may add a 20-30 min E-pace run
in the evening on Tuesday and/or Thursdays.
*H: Tempo Run (T-Pace run = 45 s - 1 min
faster than normal E-pace)
- Warm-up 5-10 mins @ E-Pace + Drills + Active
Stretching)
- Veteran XC (4th - 6th year): 2-3
miles at T-pace
- Rookies/Novice XC
(1st - 3rd year): 1-2 miles at T-pace
- Cool-down 5-10 mins @ E-Pace + Static Stretch
Routine
* All runners should do 2 runs on Tuesday &
Thursday. 2nd Run = 20-30 mins OYO at E-pace + strides +
+ core work + static stretches
Saturday/Sunday: Veteran runner run 30-45
mins each day. Rookie/Novice run 20-30 min each day. |