We are entering week three of our Summer Training program. This program provides strength workouts, hill workouts, and a long run each week. Follow the workouts, and remember that the easy days are here for a reason. If you must, junior and senior athletes, the stronger ones, may consider Monday, Wednesday and Friday morning runs of 30 minutes.
Monday, July 9, 2018-warm up, easy 40-45 minutes, cooldown
This is a summer long mileage program. We are starting week 3. Show it to your coach, follow it, and we will have you in shape for the first week of September, 11 weeks from now. During the fall, we will provide you 11 more weeks of suggestions to get you to racing fit and help you reach your goals. Fine tune our program, make it work for you. Our themes are this: You need to train your mortal engine. Physical and mental challenges are important. Manage training and life stress. Turn stress into fun. Remember to rest, and have recovery days. Know how to improve your racing skills. Most of all, have fun!
Week 3, Third week of cross country summer training
Monday-warm up, easy 40-45 minutes, cooldown
Tuesday-warm up, Moderate fartlek, 50 minutes, 5 x five minutes hard, five minutes easy, cooldown
Wednesday-warm up-easy 40-45 minutes, cooldown
Thursday-warm up, 20 minutes steady, 6 times 200 meter hill, jog down, 20 minutes steady, cooldown
Friday-warm up, easy 40-45 minutes, cooldown
Saturday-30 minute walk, 30 minute swim, 30 minute bike ride, just move for 30 minutes
Sunday-warm up, 50 minutes-55 minutes, cooldown
Those who read this column on a daily basis keep up with the changes going on in our sport and the business of our sport. We announced Reebok's intentions of returning to performance running in November 2017. Well, the wait is over! The Reebok Floatride Run will be availalbe on May 1, 2018 on the www.reebok.com website, and soon, in running retailers near you!