Time to Train XIX

October 27, 2006 at 11:42 am | Posted in Uncategorized | Leave a comment

We are finally at the XIXth week of this running program, and essentially the end of the plan as conceived. The South Carolina State Cross Country Championship Meet will be held on November 4^th. The following week student athletes are free to train and race with their parents in any of the roadraces held in and around South Carolina. (See Races to Run)

That means this is the last week of training. Next week we will look at a short taper. Now, though, it is once again, Time to Train.

Saturday: We will run four miles. We are going to run the first mile as an easy warm up. At the mile mark we are going to run 1/2 mile hard, like in a race. The next mile will be run at a steady, not easy pace. The 1/2 mile distance between 2 1/2 and 3 miles will again be run hard. The fourth mile is an easy cooldown.

Sunday: As always this is an optional day off, however, the preferred workout is an easy 3 mile run.

Monday: Three miles. First easy, second faster, but not breathing hard, third easy.

Tuesday: We will do another four mile run today. Begin with one easy mile as a warm up. During the second and third miles run 6-8 200 meter strides. It is ok to breathe hard during these strides. The fourth mile is an easy cool down.

Wednesday: Three mile run very easy.

Thursday: Another three mile run. This time we will run steady the whole way, not breathing hard, but not an easy jog either.

Friday: Again, everyone take the day off, unless you really want to run. In that case, do an easy 2-3 mile run.

Go run now!