Ok. So Indoor is over, and since there is no Outdoor here in the CIS, that means the next season I'm training for is XC. I'm taking one week off (I certainly don't need 2 because last week I was sick and only managed 1 easy run). So I start March 1st, and that gives me SIX full months to build an amazing base.
My weekly mileages will look like this:
26, 36, 40, 46, 46, 46, 50, 50, 50, 55, 55, 55, 60, 60, 60, 65, 65, 65, 70, 70, 70, 75, 75, 75, 75, 75.
My weeks will look like this:
Sunday - Long run. Building to 17-18 once I hit 65+
Monday - Recovery run, Weights.
Tuesday - Starting week 4, Tempo intervals. Building to 3x2miles @ tempo pace. Short, 8s hill sprints after the workout.
Wednesday - Recovery run, Weights.
Thursday - Midweek long run. Building to 14 miles.
Friday - REST (this is when we rest during our season, might as well keep the schedule.)
Saturday - Easy runs weeks 1-12, Weeks 13-26 1200m hill repeats w/ short recoveries. Short, 8s hill sprints after the workout again.
There you have it. My goal is to come into Training Camp in late August very fit, healthy, and ready to rock the AUS Cross Country Circuit. If you have any suggestions, post em here. I'm going to talk about it with my coach too.
My weekly mileages will look like this:
26, 36, 40, 46, 46, 46, 50, 50, 50, 55, 55, 55, 60, 60, 60, 65, 65, 65, 70, 70, 70, 75, 75, 75, 75, 75.
My weeks will look like this:
Sunday - Long run. Building to 17-18 once I hit 65+
Monday - Recovery run, Weights.
Tuesday - Starting week 4, Tempo intervals. Building to 3x2miles @ tempo pace. Short, 8s hill sprints after the workout.
Wednesday - Recovery run, Weights.
Thursday - Midweek long run. Building to 14 miles.
Friday - REST (this is when we rest during our season, might as well keep the schedule.)
Saturday - Easy runs weeks 1-12, Weeks 13-26 1200m hill repeats w/ short recoveries. Short, 8s hill sprints after the workout again.
There you have it. My goal is to come into Training Camp in late August very fit, healthy, and ready to rock the AUS Cross Country Circuit. If you have any suggestions, post em here. I'm going to talk about it with my coach too.