Week 3 Summer Training

Goals: You'll be a little sore this week as your body adjusts. Drink your liquids, sleep, eat well and hang out with your friends. Last week, varsity runners were averaging 34 miles, while newer athletes were totaling 24 miles. Remember to only increase your miles about 5-7% per week. That means  this week, varsity runners are logging 39 miles, while newer athletes are logging 26 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!

This week's schedule: By following our hard-easy approach, plan on running harder on Monday, Wednesday and Friday. Easy days should be Tuesday, Thursday and Saturday, running easy for 30-45 minutes, including warming up and down. Completely take off one day, like Sunday.

Hard Run Workouts: Follow these two workouts on your hard days, the third being a longer run of 5-8 miles...


1 mile warm up, 20 min. tempo run, 1 mile cool down. Here's how the workout goes: Warm up. Run 20 minutes at a half-minute per mile slower than your present mile pace for 5K. If you can run 19 minutes for 5K now, that means a 6:10 pace plus 30 seconds, or a 6:40 per mile pace. Cool down. 

1 mile warm up, hill repeats, strides, 1 mile cool down. Here's how the workout goes: Warm up. Find a gradual hill  that is 200 meters long (think the one right in front of Lee), and do 5 repeats, making sure to jog easy downhill. Then on a flat surface, do 8x100 meter strides, running slightly faster than your mile race pace. Cool down.