August 12th through August 18th - Cross Country
Just one workout plan this week, so you'll have to modify and reduce the number of workouts to fit your personal fitness level and running experience. The most important thing is that you run consistently and if you can't make it to Monday's and Thursday's group workouts, get something similar in sometime during the week. The "long run" distance on the weekend should be 5-10 minutes longer than your regular recovery or base run at the same pace. This is important to do once a week at this point in the season. All of the extra stuff (Lunge Matrix, MBF, Core & Push-up Circuit, etc) will be on another post in the Blog.
Monday (7-8:30pm) – August 12 VO2max
AM – 20 minutes very easy + GS Circuit (optional and only those with an entire summer of running and who have completed a high school cross country season)
PM – Lunge Matrix + 10 minutes easy + Light Dynamics + "Minutes" 3-4 X 3 minutes @ 85% w/2-3 minutes @ 65% + 10 minutes easy + 4 X 20 sec. strides + Jen's Routine
Tuesday (on your own) – August 13 Strength
AM or PM – ADAPT Endurance Full Reps + 10-15 minutes to MT Hill (or a hill like it) + Dynamics & Fast 50m Strides + 4-6 X Hill Repeats w/2’ R + 15-25 minutes + MBF
* Work on your running form and take more than 2 minutes recovery if you need it. On a scale from 1-5, 5 being a very hard workout, this will be a 2 or a 3.
Wednesday (on your own)– August 14 Recovery/Base
AM or PM – Lunge Matrix + 30-45 minutes + Core & Push-ups
Thursday (depart 4:45, return 8:15) – August 15 “Tempo” or Bush Park Race
AM – 20 minutes easy + GS Circuit (optional and only those with an entire summer of running and who have completed a high school cross country season)
PM - ADAPT Endurance Full Reps + 10’ minutes easy, 10-20 minute tempo run + 10’ minutes easy + 4X20 sec. strides + Jen’s Routine
Friday – (on your own) August 16 Aerobic Base/Recovery
AM or PM - Lunge Matrix + 30-45 minutes easy + Core & Push-ups
Saturday or Sunday (on your own) –
Long Run 40-70’ @ conversational pace
* Cross train on the other day.
Just one workout plan this week, so you'll have to modify and reduce the number of workouts to fit your personal fitness level and running experience. The most important thing is that you run consistently and if you can't make it to Monday's and Thursday's group workouts, get something similar in sometime during the week. The "long run" distance on the weekend should be 5-10 minutes longer than your regular recovery or base run at the same pace. This is important to do once a week at this point in the season. All of the extra stuff (Lunge Matrix, MBF, Core & Push-up Circuit, etc) will be on another post in the Blog.
Monday (7-8:30pm) – August 12 VO2max
AM – 20 minutes very easy + GS Circuit (optional and only those with an entire summer of running and who have completed a high school cross country season)
PM – Lunge Matrix + 10 minutes easy + Light Dynamics + "Minutes" 3-4 X 3 minutes @ 85% w/2-3 minutes @ 65% + 10 minutes easy + 4 X 20 sec. strides + Jen's Routine
Tuesday (on your own) – August 13 Strength
AM or PM – ADAPT Endurance Full Reps + 10-15 minutes to MT Hill (or a hill like it) + Dynamics & Fast 50m Strides + 4-6 X Hill Repeats w/2’ R + 15-25 minutes + MBF
* Work on your running form and take more than 2 minutes recovery if you need it. On a scale from 1-5, 5 being a very hard workout, this will be a 2 or a 3.
Wednesday (on your own)– August 14 Recovery/Base
AM or PM – Lunge Matrix + 30-45 minutes + Core & Push-ups
Thursday (depart 4:45, return 8:15) – August 15 “Tempo” or Bush Park Race
AM – 20 minutes easy + GS Circuit (optional and only those with an entire summer of running and who have completed a high school cross country season)
PM - ADAPT Endurance Full Reps + 10’ minutes easy, 10-20 minute tempo run + 10’ minutes easy + 4X20 sec. strides + Jen’s Routine
Friday – (on your own) August 16 Aerobic Base/Recovery
AM or PM - Lunge Matrix + 30-45 minutes easy + Core & Push-ups
Saturday or Sunday (on your own) –
Long Run 40-70’ @ conversational pace
* Cross train on the other day.
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