Goals: A couple of weeks ago, you all set goals for the season. Some runners are striving to break into the 18's or even 17 minutes, others wanted to make all-district, and many wanted to lead the team to States for the first time in school history. Keep focused on your goals, run the miles, and you will be successful.
Last week, varsity runners were averaging 39 miles, while newer athletes were totaling 26 miles. Remember to only increase your miles about 5-7% per week. That means this week, varsity runners are logging 43 miles, while newer athletes are logging 29 miles. Stick to these mileage goals, and you'll have a great cross country season this fall!!!
This week's schedule:
Remember to follow the hard-easy approach, running harder on M-W-F and an easy 30-45 minutes on T-Th-S.
Hard Run Workouts: Follow these three workouts on your hard days...
Long Run. If your mileage goal is 29 miles, then run for 60 minutes (which will equal 6-7 miles). If you are a varsity runner trying to go for over 40 miles this week, then you need to go 75-80 minutes (8-9 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.
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