In a typical week of training in the off-season before track you want to be running at least five days a week and those days you are not running you want to be cross training. I usually run 6 days a week sometimes 7. In the off-season you want to be doing a lot of miles to build a strong base so you are ready for workouts when track season comes around. MondaySome people don't consider Monday the beginning of the week, but when you are training for cross country or track it is. On Monday's you want to get your most mileage in and you call this your long run where you gain a lot of mental strength and endurance. My regular long run for track is about 8 miles. TuesdayOn Tuesday's I like to get an easy run in after my long run. This should be anywhere form 4 to 6 miles and the pace should be slower than your long run. There shouldn't be really any strain on your body. Last year conference 2 mile. WednesdayOn Wednesday's I do a workout of some sort every other week. When I am not doing a workout I usually do 6 or 7 miles. If I am doing a Workout it is usually a stamina run which is an upbeat pace for about 4 to 5 miles. Stamina runs help with strength, endurance, and mental strength. ThursdayOn Thursday's I recover from my workout with an easy day. The mileage on Thursday is pretty consistent whether I did a workout on Wednesday or not. It is usually 5 or 6 miles. The pace for that mileage should be the same as Tuesday. FridayOn Friday's I just run 7 miles at regular pace. In the evening I do a hip and lower-back strengthening workout. Last year Bloomington Relay's DMR. SaturdayOn Saturday's I run a short 4 miles at regular pace. I also do core, push-ups, and pull-ups. To start off the core I do a 4 minute circuit where I do a core exercise for a minute and switch to a different one every minute with no breaks in between each. The last part of core that I do is a 4 minute plank where is start on my front for a minute, then switch to my side for a minute, then the other side for a minute, and finish with another minute on the front. I usually do 100 push-ups in sets of 20 and 30 pull-ups in sets of 5 or 10. SundayOn Sunday's if I run I do 2 to 4 miles, but if I am not running I swim. When I swim I usually do intervals of 100 meters 10 to 12 times. Swimming helps with strengthening your whole body and recovery.
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December 2018
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